Comparing Nutrients in 100 grams Boiled Dock with Salt VS Cooked Tree Fern with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Dock with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	0.69% 20kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.072% 0.07g	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	2.25% 2.93g	8.3% 10.8g	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	NA	9.74% 3.7g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	0.52% 0.29g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	19.3% 174μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.72% 0.036mg	1.26% 0.063mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	13.8% 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	2% 8μg	3.75% 15μg	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	29.2% 26.3mg	33.3% 30mg	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

	Boiled Dock with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	3.8% 38mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	22.4% 0.2mg	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	26% 2.08mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	23.4% 0.54mg	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	7.43% 52mg	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	0.15% 5mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.53% 94g	2.4% 88.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dock with Salt VS Cooked Tree Fern with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Dock with Salt versus 100 g of Cooked Tree Fern with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Dock with Salt vs Cooked Tree Fern with Salt:

• 100 grams of Boiled Dock with Salt have 17.4 times more Vitamin A and more Vitamin B1 than Cooked Tree Fern with Salt.
• While 100 g of Cooked Tree Fern with Salt contain 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 and Drained Dock with Salt.
• Both Boiled Dock with Salt and Cooked Tree Fern with Salt provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Cooked Tree Fern with Salt have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Dock with Salt as well as Cooked Tree Fern with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Dock with Salt vs Cooked Tree Fern with Salt:

• 100 grams of Boiled Dock with Salt have 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.
• While 100 g of Cooked Tree Fern with Salt contain 1.8 times more Copper, 1.8 times more Manganese and 1.8 times more Zinc than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Cooked Tree Fern with Salt contain similar levels of Sodium and Water per 100 grams.
• 100 grams of Boiled Dock with Salt lack sufficient amounts of Zinc
• 100 grams of Cooked Tree Fern with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Dock with Salt as well as Cooked Tree Fern with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Dock with Salt have 6.3 times more Protein than Cooked Tree Fern with Salt.
• While 100 g of Cooked Tree Fern with Salt contain 3.7 times more Carbohydrate than Boiled and Drained Dock with Salt.
• 100 grams of Cooked Tree Fern with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Dock with Salt as well as Cooked Tree Fern with Salt provide inadequate amounts of Energy in 100 grams.