Comparing Nutrients in 500 calories Cooked Tree Fern VS Boiled Turnips

Weight per 500 calories

• Cooked Tree Fern: 1250g
• Boiled Turnips: 2273g

Cooked Tree Fern has 1.8 times more energy per 100g than Boiled Turnips. It has low energy density when compared to other foods. Boiled and Drained Turnips having very low energy density.

Which food has more nutrients per 500 calories - Cooked Tree Fern or Boiled Turnips?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern	3%	1%	96%
Boiled Turnips	12%	3%	85%

Macro Nutrients

	Cooked Tree Fern	Boiled Turnips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	45.5% 0.73g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 137g	88.5% 115g	130g per day for Men 19-50 years
Sugars	NA	94% 68g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	122% 46.3g	120% 45.5g	38g per day for Men 19-50 years
Protein	6.47% 3.63g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Boiled Turnips	Recommended Dietary Allowance
Vitamin A	14% 125μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	40.2% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.8mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47% 188μg	51% 205μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	417% 375mg	293% 264mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.03% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Boiled Turnips	Recommended Dietary Allowance
Calcium	10% 100mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	5.05% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	25% 2mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	293% 6.74mg	70% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.14% 50mg	84.4% 591mg	700mg per day for Men 19-50 years
Potassium	1.84% 62.5mg	118% 4023mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	24.2% 364mg	1500mg per day for Men 19-50 years
Zinc	35.2% 3.88mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	30% 1108g	57.5% 2127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Tree Fern vs Boiled Turnips:

• Cooked Tree Fern no Salt has more Vitamin A, 7.2 times more Vitamin B2, 6.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain more Vitamin B1 and 4.1 times more Vitamin B5 than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Boiled and Drained Turnips have similar amounts of Vitamin B9 per 500 kcal.
• Both Cooked Tree Fern no Salt as well as Boiled and Drained Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Tree Fern vs Boiled Turnips:

• Cooked Tree Fern no Salt has 55.6 times more Copper, 4.2 times more Manganese, 2.5 times more Selenium and 1.4 times more Zinc than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain 7.5 times more Calcium, 2 times more Iron, 3.3 times more Magnesium, 11.8 times more Phosphorus, 64.4 times more Potassium, 5.8 times more Sodium and 1.9 times more Water than Cooked Tree Fern no Salt.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Turnips contain 3.2 times more Omega 3 and 4.5 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Boiled and Drained Turnips have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Cooked Tree Fern no Salt as well as Boiled and Drained Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.