Comparing Nutrients in 5 ounces 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	1.66% 48kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	NA	0.36% 0.12g	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	6.04% 7.85g	25.8% 33.5g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Yautia	Recommended Dietary Allowance
Vitamin A	28.5% 257μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	5.9% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.93% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26% 0.34mg	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	6.02% 24μg	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	42% 37.7mg	8.2% 7.37mg	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	4.54% 45.4mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	40.5% 0.36mg	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	23.2% 1.86mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	11.5% 0.26mg	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	20.5% 143mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Fiddlehead Ferns VS Yautia per 5 oz

Compare the macro and micronutrient content in 5 oz of Fiddlehead Ferns versus 5 oz of Yautia to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fiddlehead Ferns vs Yautia :

• 5 ounces of Fiddlehead Ferns have 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 5 oz of Raw Yautia contain 4.9 times more Vitamin B1 than Raw Fiddlehead Ferns.
• 5 ounces of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Fiddlehead Ferns vs Yautia :

• 5 ounces of Fiddlehead Ferns have 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 5 oz of Raw Yautia contain 1.6 times more Potassium than Raw Fiddlehead Ferns.
• 5 ounces of Yautia lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fiddlehead Ferns have 3.1 times more Protein than Yautia .
• While 5 oz of Raw Yautia contain 2.9 times more Energy and 4.3 times more Carbohydrate than Raw Fiddlehead Ferns.
• 5 ounces of Fiddlehead Ferns provide inadequate amounts of Energy