Comparing Nutrients in 500 calories Cooked Frozen Turnips VS Cooked Tree Fern

Weight per 500 calories

• Cooked Frozen Turnips: 2174g
• Cooked Tree Fern: 1250g

Cooked Tree Fern no Salt has 1.7 times more energy per unit of mass than Boiled and Drained Frozen Turnips, which is low in comparison to other foods. Cooked Frozen Turnips having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Turnips or Cooked Tree Fern?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Cooked Tree Fern	3%	1%	96%

Macro Nutrients

	Cooked Frozen Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.38% 5.2g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.7% 95g	106% 137g	130g per day for Men 19-50 years
Sugars	70.5% 51g	NA	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	114% 43.5g	122% 46.3g	38g per day for Men 19-50 years
Protein	59.4% 33.3g	6.47% 3.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	288% 3.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	273% 43.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.07mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	172% 2.24mg	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	43.5% 174μg	47% 188μg	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	94% 84.8mg	417% 375mg	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	2.9% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	69.6% 696mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	281% 2.53mg	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	266% 21.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	72.5% 304mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	95% 2.17mg	293% 6.74mg	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	80.7% 565mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	116% 3957mg	1.84% 62.5mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	52% 783mg	4.17% 62.5mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.35mg	35.2% 3.88mg	11mg per day for Men 19-50 years
Water	55% 2035g	30% 1108g	3700g per day for Men 19-50 years

Cooked Frozen Turnips VS Cooked Tree Fern Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Turnips or Cooked Tree Fern?

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

• 500 calories of Cooked Frozen Turnips have more Vitamin B1 and 3.9 times more Vitamin B5 than Cooked Tree Fern.
• While 500 kcal of Cooked Tree Fern no Salt contain more Vitamin A, 6.2 times more Vitamin B2, 3.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.4 times more Vitamin C than Boiled and Drained Frozen Turnips.
• Both Cooked Frozen Turnips and Cooked Tree Fern provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cooked Frozen Turnips have insufficient amounts of Vitamin A
• 500 calories of Cooked Tree Fern have insufficient amounts of Vitamin B1
• Both Boiled and Drained Frozen Turnips as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Frozen Turnips have 7 times more Calcium, 10.7 times more Iron, 4.9 times more Magnesium, 11.3 times more Phosphorus, 63.3 times more Potassium, 12.5 times more Sodium and 1.8 times more Water than Cooked Tree Fern.
• While 500 kcal of Cooked Tree Fern no Salt contain 1.8 times more Copper and 3.1 times more Manganese than Boiled and Drained Frozen Turnips.
• Both Cooked Frozen Turnips and Cooked Tree Fern contain similar levels of Selenium and Zinc per 500 calories.
• 500 calories of Cooked Tree Fern lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Turnips have 9.1 times more Omega 3 and 9.2 times more Protein than Cooked Tree Fern.
• While 500 kcal of Cooked Tree Fern no Salt contain 1.5 times more Carbohydrate than Boiled and Drained Frozen Turnips.
• Both Cooked Frozen Turnips and Cooked Tree Fern offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Cooked Tree Fern provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Turnips as well as Cooked Tree Fern no Salt provide inadequate amounts of Omega 6 in 500 calories.