Comparing Nutrients in 5 ounces Turnips VS Cooked Tree Fern

Macros Ratio

	Protein	Fat	Carbs
Turnips	12%	3%	85%
Cooked Tree Fern	3%	1%	96%

Macro Nutrients

	Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	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	7% 9.1g	12% 15.6g	130g per day for Men 19-50 years
Sugars	7.43% 5.4g	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	6.7% 2.55g	14% 5.24g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	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	5.3% 21.3μg	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	33% 29.8mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	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	5.3% 0.43mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	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	5.47% 38.3mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	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	6.33% 95mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Turnips VS Cooked Tree Fern per 5 oz

Compare the macro and micronutrient content in 5 oz of Turnips 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 Turnips vs Cooked Tree Fern:

• 5 ounces of Turnips have more Vitamin B1 and 3.2 times more Vitamin B5 than Cooked Tree Fern.
• While 5 oz of Cooked Tree Fern no Salt contain 10 times more Vitamin B2, 8.8 times more Vitamin B3, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Turnips.
• Both Turnips and Cooked Tree Fern provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cooked Tree Fern have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Turnips as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Turnips vs Cooked Tree Fern:

• 5 ounces of Turnips have 3.8 times more Calcium, 1.9 times more Iron, 2.2 times more Magnesium, 6.8 times more Phosphorus, 38.2 times more Potassium and 13.4 times more Sodium than Cooked Tree Fern.
• While 5 oz of Cooked Tree Fern no Salt contain 2.4 times more Copper and 4 times more Manganese than Raw Turnips.
• Both Turnips and Cooked Tree Fern contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Cooked Tree Fern lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Turnips as well as Cooked Tree Fern no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Turnips have 2.2 times more Omega 3 than Cooked Tree Fern.
• While 5 oz of Cooked Tree Fern no Salt contain 1.7 times more Carbohydrate and 2.1 times more Fiber than Raw Turnips.
• 5 ounces of Cooked Tree Fern provide inadequate amounts of Omega 3
• Both Raw Turnips as well as Cooked Tree Fern no Salt provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.