Comparing Nutrients in 100 grams Turnips VS Cooked Tree Fern

Macros Ratio

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

Macro Nutrients

	Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	0.082% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.95% 6.43g	8.45% 11g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	4.74% 1.8g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	0.52% 0.29g	56g per day for Men 19-50 years

Vitamins

	Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	1.26% 0.063mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	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	3.75% 15μg	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	23.3% 21mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	3% 30mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	9.44% 0.085mg	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	3.75% 0.3mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	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	3.86% 27mg	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	0.15% 5mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	4.47% 67mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.4% 88.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Turnips VS Cooked Tree Fern per 100 g

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

Lets compare vitamin content per 100 grams of Turnips vs Cooked Tree Fern:

• 100 grams of Turnips have more Vitamin B1 and 3.2 times more Vitamin B5 than Cooked Tree Fern.
• While 100 g of Cooked Tree Fern no Salt contain 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.
• Both Turnips and Cooked Tree Fern provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Cooked Tree Fern have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Turnips as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Turnips vs Cooked Tree Fern:

• 100 grams of Turnips have 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.
• While 100 g of Cooked Tree Fern no Salt contain 2.4 times more Copper and 4 times more Manganese than Raw Turnips.
• Both Turnips and Cooked Tree Fern contain similar levels of Zinc and Water per 100 grams.
• 100 grams of Cooked Tree Fern lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Turnips as well as Cooked Tree Fern no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Turnips have 2.2 times more Omega 3 than Cooked Tree Fern.
• While 100 g of Cooked Tree Fern no Salt contain 1.7 times more Carbohydrate and 2.1 times more Fiber than Raw Turnips.
• 100 grams of Cooked Tree Fern provide inadequate amounts of Omega 3
• Both Raw Turnips as well as Cooked Tree Fern no Salt provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.