Comparing Nutrients in 5 ounces Boiled Dock with Salt VS Cooked Tree Fern with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock with Salt	30%	23%	47%
Cooked Tree Fern with Salt	3%	1%	96%

Macro Nutrients

	Boiled Dock with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.15g	11.8% 15.3g	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	NA	14% 5.24g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	27.4% 247μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.38% 0.12mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.02% 0.051mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	2.83% 11.3μg	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	41.4% 37.3mg	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	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

	Boiled Dock with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	5.4% 54mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	32% 0.29mg	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	37% 2.95mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	10.5% 73.7mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	0.21% 7.1mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dock with Salt VS Cooked Tree Fern with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Dock with Salt vs Cooked Tree Fern with Salt:

• 5 ounces of Boiled Dock with Salt have 17.4 times more Vitamin A and more Vitamin B1 than Cooked Tree Fern with Salt.
• While 5 oz of Cooked Tree Fern with Salt contain 3.5 times more Vitamin B2, 8.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Cooked Tree Fern with Salt provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Cooked Tree Fern with Salt have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Dock with Salt as well as Cooked Tree Fern with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Dock with Salt vs Cooked Tree Fern with Salt:

• 5 ounces of Boiled Dock with Salt have 4.8 times more Calcium, 13 times more Iron, 17.8 times more Magnesium, 13 times more Phosphorus and 64.2 times more Potassium than Cooked Tree Fern with Salt.
• While 5 oz of Cooked Tree Fern with Salt contain 1.8 times more Copper, 1.8 times more Manganese and 1.8 times more Zinc than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Cooked Tree Fern with Salt contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Boiled Dock with Salt lack sufficient amounts of Zinc
• 5 ounces of Cooked Tree Fern with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Dock with Salt as well as Cooked Tree Fern with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Dock with Salt have 6.3 times more Protein than Cooked Tree Fern with Salt.
• While 5 oz of Cooked Tree Fern with Salt contain 3.7 times more Carbohydrate than Boiled and Drained Dock with Salt.
• 5 ounces of Cooked Tree Fern with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Dock with Salt as well as Cooked Tree Fern with Salt provide inadequate amounts of Energy in five ounces.