Comparing Nutrients in 5 ounces Cooked Tree Fern with Salt VS Stir-Fried Lentils Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern with Salt	3%	1%	96%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Cooked Tree Fern with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	NA	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	23% 30g	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	14% 5.24g	NA	38g per day for Men 19-50 years
Protein	0.73% 0.41g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	18% 0.23mg	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	5.3% 21.3μg	23.7% 95μg	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	47.2% 42.5mg	20% 18mg	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

	Cooked Tree Fern with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	53% 0.48mg	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	2.83% 0.23mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	31% 0.71mg	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	0.81% 5.67mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tree Fern with Salt VS Stir-Fried Lentils Sprouts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Tree Fern with Salt versus 5 oz of Stir-Fried Lentils Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Tree Fern with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 5 ounces of Cooked Tree Fern with Salt have 3.3 times more Vitamin B2, 2.9 times more Vitamin B3 and 2.4 times more Vitamin C than Stir-Fried Lentils Sprouts with Salt.
• While 5 oz of Stir-Fried Sprouted Lentils with Salt contain more Vitamin B1, 9.1 times more Vitamin B5 and 4.5 times more Vitamin B9 than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Stir-Fried Lentils Sprouts with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Tree Fern with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Cooked Tree Fern with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Tree Fern with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 5 ounces of Cooked Tree Fern with Salt have 1.3 times more Water than Stir-Fried Lentils Sprouts with Salt.
• While 5 oz of Stir-Fried Sprouted Lentils with Salt contain 1.7 times more Copper, 19.4 times more Iron, 7 times more Magnesium, 38.3 times more Phosphorus, 56.8 times more Potassium and 5.2 times more Zinc than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Stir-Fried Lentils Sprouts with Salt contain similar levels of Manganese and Sodium per five ounces.
• 5 ounces of Cooked Tree Fern with Salt lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Cooked Tree Fern with Salt as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Stir-Fried Sprouted Lentils with Salt contain 2.5 times more Energy, 2 times more Carbohydrate and 30.3 times more Protein than Cooked Tree Fern with Salt.
• 5 ounces of Cooked Tree Fern with Salt provide inadequate amounts of Energy and Protein