Comparing Nutrients in 500 calories Frozen Turnips VS Cooked Tree Fern

Weight per 500 calories

• Frozen Turnips: 3125g
• Cooked Tree Fern: 1250g

Cooked Tree Fern no Salt has 2.5 times more energy per unit of mass than Frozen Turnips, Unprepared, which is low in comparison to other foods. Frozen Turnips having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Frozen Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	125% 2g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	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	70.7% 92g	106% 137g	130g per day for Men 19-50 years
Sugars	NA	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	148% 56.3g	122% 46.3g	38g per day for Men 19-50 years
Protein	58% 32.5g	6.47% 3.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	3.47% 31.3μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	288% 3.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	273% 43.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	62.5% 250μg	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	153% 138mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	72% 719mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	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	273% 22mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	89.3% 625mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	126% 4281mg	1.84% 62.5mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	52% 781mg	4.17% 62.5mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	35.2% 3.88mg	11mg per day for Men 19-50 years
Water	81% 2990g	30% 1108g	3700g per day for Men 19-50 years

Frozen Turnips VS Cooked Tree Fern Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Turnips have more Vitamin B1, 4.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Cooked Tree Fern.
• While 500 kcal of Cooked Tree Fern no Salt contain 4 times more Vitamin A, 6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.7 times more Vitamin C than Frozen Turnips, Unprepared.
• 500 calories of Frozen Turnips have insufficient amounts of Vitamin A
• 500 calories of Cooked Tree Fern have insufficient amounts of Vitamin B1
• Both Frozen Turnips, Unprepared 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 Frozen Turnips vs Cooked Tree Fern:

• 500 calories of Frozen Turnips have 7.2 times more Calcium, 10.9 times more Iron, 5 times more Magnesium, 12.5 times more Phosphorus, 68.5 times more Potassium, 12.5 times more Sodium and 2.7 times more Water than Cooked Tree Fern.
• While 500 kcal of Cooked Tree Fern no Salt contain 1.8 times more Copper and 3 times more Manganese than Frozen Turnips, Unprepared.
• Both 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 Frozen Turnips have 8.9 times more Omega 3, 1.2 times more Fiber and 9 times more Protein than Cooked Tree Fern.
• While 500 kcal of Cooked Tree Fern no Salt contain 1.5 times more Carbohydrate than Frozen Turnips, Unprepared.
• Both Frozen Turnips and Cooked Tree Fern offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Tree Fern provide inadequate amounts of Protein
• Both Frozen Turnips, Unprepared as well as Cooked Tree Fern no Salt provide inadequate amounts of Omega 6 in 500 calories.