Comparing Nutrients in 7 ounces Cooked Tree Fern with Salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern with Salt	3%	1%	96%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Tree Fern with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	19.3% 7.34g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.03% 0.58g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	20% 0.26mg	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	7.44% 29.8μg	27.8% 111μg	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	66% 59.5mg	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	7.5% 0.067mg	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	3.97% 0.32mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	19.2% 0.44mg	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	1.13% 7.94mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tree Fern with Salt VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Tree Fern with Salt versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Tree Fern with Salt vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Cooked Tree Fern with Salt have 3.7 times more Vitamin B2, 7.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 5.1 times more Vitamin A, more Vitamin B1, 4.3 times more Vitamin B5, 3.7 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Tree Fern with Salt.
• 7 ounces of Cooked Tree Fern with Salt have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Cooked Tree Fern with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Tree Fern with Salt vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Cooked Tree Fern with Salt have 5.9 times more Copper, 2.4 times more Manganese and 21.9 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 4.1 times more Calcium, 3.8 times more Iron, 2.6 times more Magnesium, 12.3 times more Phosphorus and 28.4 times more Potassium than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Cooked Chopped Frozen Broccoli contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Cooked Tree Fern with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Cooked Tree Fern with Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Tree Fern with Salt have 2 times more Carbohydrate and 1.2 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 10.7 times more Protein than Cooked Tree Fern with Salt.
• 7 ounces of Cooked Tree Fern with Salt provide inadequate amounts of Protein
• Both Cooked Tree Fern with Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy in seven ounces.