Comparing Nutrients in 500 calories Yautia VS Frozen Fiddlehead Ferns

Weight per 500 calories

• Yautia: 510g
• Frozen Fiddlehead Ferns: 1471g

Yautia has 2.9 times more energy per 100g than Frozen Fiddlehead Ferns. It has average energy density when compared to other foods. Frozen Fiddlehead Ferns, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Yautia or Frozen Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Yautia	6%	3%	91%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Yautia	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	5.3% 5.15g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	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	93% 121g	65% 84.4g	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	20% 7.65g	NA	38g per day for Men 19-50 years
Protein	13.3% 7.45g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Yautia	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	275% 2471μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.2% 0.49mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	300% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	NA	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	21.7% 86.7μg	NA	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	29.5% 26.5mg	291% 262mg	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

	Yautia	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	4.6% 46mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	359% 3.24mg	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	62.5% 5mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	601% 14mg	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	37% 260mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	89.7% 3051mg	55.8% 1897mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	10% 373g	35.3% 1308g	3700g per day for Men 19-50 years

Yautia VS Frozen Fiddlehead Ferns Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Yautia or Frozen Fiddlehead Ferns?

Lets compare vitamin content per 500 calories of Yautia vs Frozen Fiddlehead Ferns:

• 500 calories of Yautia have 2.4 times more Vitamin B1 than Frozen Fiddlehead Ferns.
• While 500 kcal of Frozen Fiddlehead Ferns, Unprepared contain more Vitamin A, 9.4 times more Vitamin B2, 14.1 times more Vitamin B3 and 9.9 times more Vitamin C than Raw Yautia .
• 500 calories of Yautia have insufficient amounts of Vitamin A
• Both Raw Yautia as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Yautia vs Frozen Fiddlehead Ferns:

• 500 calories of Yautia have 1.6 times more Potassium than Frozen Fiddlehead Ferns.
• While 500 kcal of Frozen Fiddlehead Ferns, Unprepared contain 7.7 times more Calcium, 2.5 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 14.6 times more Manganese, 3.3 times more Phosphorus, 4.1 times more Zinc and 3.5 times more Water than Raw Yautia .
• 500 calories of Yautia lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Yautia have 1.4 times more Carbohydrate than Frozen Fiddlehead Ferns.
• While 500 kcal of Frozen Fiddlehead Ferns, Unprepared contain 8.5 times more Protein than Raw Yautia .
• Both Yautia and Frozen Fiddlehead Ferns offer comparable quantities of Energy per 500 calories.