Comparing Nutrients in 7 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	2.74% 79.4kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	NA	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	NA	1.94% 0.33g	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	32.4% 42g	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	31% 17.5g	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	2.2% 20μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	25% 0.33mg	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	33.2% 133μg	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	27.8% 25mg	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	1.6% 16mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	74.3% 0.67mg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	43.3% 1mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	4.75% 176g	3.7% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tree Fern with Salt VS Stir-Fried Lentils Sprouts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Tree Fern with Salt versus 7 oz of Stir-Fried Lentils Sprouts 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 Stir-Fried Lentils Sprouts with Salt:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cooked Tree Fern with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 7 ounces of Cooked Tree Fern with Salt have 1.3 times more Water than Stir-Fried Lentils Sprouts with Salt.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Cooked Tree Fern with Salt provide inadequate amounts of Energy and Protein