Comparing Nutrients in 7 ounces Cooked Tree Fern VS Turnips

Macros Ratio

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

Macro Nutrients

	Cooked Tree Fern	Turnips	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	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 21.8g	9.8% 12.8g	130g per day for Men 19-50 years
Sugars	NA	10.4% 7.54g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	1.03% 0.58g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Turnips	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	13.7% 0.18mg	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	7.44% 29.8μg	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	46.3% 41.7mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Turnips	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	18.7% 0.17mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	11.6% 0.27mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	11% 379mg	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	0.66% 9.92mg	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.93% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Tree Fern vs Turnips:

• Cooked Tree Fern no Salt has more Vitamin A, 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.
• While Raw Turnips contain more Vitamin B1 and 3.2 times more Vitamin B5 than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Raw Turnips have similar amounts of Vitamin B9 per 7 oz.
• Both Cooked Tree Fern no Salt as well as Raw Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Tree Fern vs Turnips:

• Cooked Tree Fern no Salt has 2.4 times more Copper, 4 times more Manganese and 1.3 times more Selenium than Raw Turnips.
• While Raw Turnips contain 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 no Salt.
• Both Cooked Tree Fern no Salt and Raw Turnips have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Tree Fern no Salt has 1.4 times more Energy, 1.7 times more Carbohydrate and 2.1 times more Fiber than Raw Turnips.
• While Raw Turnips contain 2.2 times more Omega 3 and 3.1 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt as well as Raw Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.