Comparing Nutrients in 7 ounces Cooked Tree Fern with Salt VS Boiled Dock with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Tree Fern with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.3% 1.27g	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	16.5% 21.4g	4.47% 5.8g	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	19.3% 7.34g	NA	38g per day for Men 19-50 years
Protein	1.03% 0.58g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Boiled Dock with Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	15.3% 0.2mg	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	3.97% 16μg	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	58% 52mg	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	Boiled Dock with Salt	Recommended Dietary Allowance
Calcium	1.6% 16mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	25% 0.23mg	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	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	26% 0.6mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	18.7% 637mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.75% 176g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tree Fern with Salt VS Boiled Dock with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Tree Fern with Salt versus 7 oz of Boiled Dock with Salt 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 Boiled Dock with Salt:

• 7 ounces of Cooked Tree Fern with Salt have 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 Dock with Salt.
• While 7 oz of Boiled and Drained Dock with Salt contain 17.4 times more Vitamin A and more Vitamin B1 than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Boiled Dock with Salt provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cooked Tree Fern with Salt have insufficient amounts of Vitamin A and Vitamin B1
• Both Cooked Tree Fern with Salt as well as Boiled and Drained Dock with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Tree Fern with Salt vs Boiled Dock with Salt:

• 7 ounces of Cooked Tree Fern with Salt have 1.8 times more Copper, 1.8 times more Manganese and 1.8 times more Zinc than Boiled Dock with Salt.
• While 7 oz of Boiled and Drained Dock with Salt contain 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.
• Both Cooked Tree Fern with Salt and Boiled Dock with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Cooked Tree Fern with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• 7 ounces of Boiled Dock with Salt lack sufficient amounts of Zinc
• Both Cooked Tree Fern with Salt as well as Boiled and Drained Dock with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Tree Fern with Salt have 3.7 times more Carbohydrate than Boiled Dock with Salt.
• While 7 oz of Boiled and Drained Dock with Salt contain 6.3 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 and Drained Dock with Salt provide inadequate amounts of Energy in seven ounces.