Comparing Nutrients in 5 ounces Boiled Carrots VS Cooked Tree Fern

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Tree Fern	3%	1%	96%

Macro Nutrients

	Boiled Carrots	Cooked Tree Fern	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	12% 15.6g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	14% 5.24g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	134% 1208μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	19.5% 0.25mg	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	4.96% 20μg	5.3% 21.3μg	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	5.67% 5.1mg	47.2% 42.5mg	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	9.73% 1.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	33.2% 0.76mg	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	6.07% 42.5mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	0.21% 7.1mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cooked Tree Fern per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Cooked Tree Fern to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Cooked Tree Fern:

• 5 ounces of Boiled Carrots have 85.2 times more Vitamin A, more Vitamin B1 and 3.7 times more Vitamin B5 than Cooked Tree Fern.
• While 5 oz of Cooked Tree Fern no Salt contain 6.8 times more Vitamin B2, 5.4 times more Vitamin B3 and 8.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Tree Fern provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Cooked Tree Fern have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Boiled and Drained Carrots as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Cooked Tree Fern:

• 5 ounces of Boiled Carrots have 3.8 times more Calcium, 2.1 times more Iron, 2 times more Magnesium, 7.5 times more Phosphorus, 47 times more Potassium and 11.6 times more Sodium than Cooked Tree Fern.
• While 5 oz of Cooked Tree Fern no Salt contain 11.9 times more Copper, 3.5 times more Manganese and 1.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Tree Fern contain similar levels of Water per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 5 ounces of Cooked Tree Fern lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Carrots as well as Cooked Tree Fern no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Tree Fern no Salt contain 1.3 times more Carbohydrate than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Tree Fern offer comparable quantities of Fiber per five ounces.
• Both Boiled and Drained Carrots as well as Cooked Tree Fern no Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.