Comparing Nutrients in 1 pound Fiddlehead Ferns VS Yautia

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Yautia	6%	3%	91%

Macro Nutrients

	Fiddlehead Ferns	Yautia	Recommended Dietary Allowance
Energy	5.3% 154kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	1.16% 0.37g	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	19.3% 25g	82.4% 107g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	37% 20.6g	12% 6.62g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Yautia	Recommended Dietary Allowance
Vitamin A	91% 821μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	82.7% 1.08mg	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	NA	19.3% 77μg	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	134% 121mg	26.2% 23.6mg	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

	Fiddlehead Ferns	Yautia	Recommended Dietary Allowance
Calcium	14.5% 145mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	130% 1.17mg	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	74.3% 5.94mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	36.7% 0.84mg	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	65.4% 458mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	79.8% 2712mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11% 402g	8.96% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Fiddlehead Ferns VS Yautia per 1 lb

Compare the macro and micronutrient content in 1 lb of Fiddlehead Ferns versus 1 lb of Yautia to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fiddlehead Ferns vs Yautia :

• 1 pound of Fiddlehead Ferns has more Vitamin A, 5.3 times more Vitamin B2, 7.5 times more Vitamin B3 and 5.1 times more Vitamin C than Yautia .
• While 1 lb of Raw Yautia contains 4.9 times more Vitamin B1 than Raw Fiddlehead Ferns.
• 1 pound of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• 1 pound of Yautia have insufficient amounts of Vitamin A
• Both Raw Fiddlehead Ferns as well as Raw Yautia have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fiddlehead Ferns vs Yautia :

• 1 pound of Fiddlehead Ferns has 3.6 times more Calcium, 1.2 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus, 1.7 times more Zinc and 1.2 times more Water than Yautia .
• While 1 lb of Raw Yautia contains 1.6 times more Potassium than Raw Fiddlehead Ferns.
• 1 pound of Yautia lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fiddlehead Ferns has 3.1 times more Protein than Yautia .
• While 1 lb of Raw Yautia contains 2.9 times more Energy and 4.3 times more Carbohydrate than Raw Fiddlehead Ferns.
• 1 pound of Fiddlehead Ferns provide inadequate amounts of Energy