Comparing Nutrients in 7 ounces Fiddlehead Ferns VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Fiddlehead Ferns	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	NA	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	NA	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	51% 66.5g	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	NA	38g per day for Men 19-50 years
Protein	16% 9.03g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	40% 359μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.8% 9.9mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	104% 1.36mg	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	56% 224μg	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	58.7% 52.8mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	148% 1.33mg	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	32.5% 2.6mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	116% 2.66mg	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	28.6% 200mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Fiddlehead Ferns VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Fiddlehead Ferns versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fiddlehead Ferns vs Dried Beechnuts:

• 7 ounces of Fiddlehead Ferns have more Vitamin A, 5.7 times more Vitamin B3 and 1.7 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 15.2 times more Vitamin B1 and 1.8 times more Vitamin B2 than Raw Fiddlehead Ferns.
• 7 ounces of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Fiddlehead Ferns as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Fiddlehead Ferns vs Dried Beechnuts:

• 7 ounces of Fiddlehead Ferns have 32 times more Calcium, more Magnesium, more Phosphorus, 2.3 times more Zinc and 13.4 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.1 times more Copper, 1.9 times more Iron, 2.6 times more Manganese, 2.7 times more Potassium and 38 times more Sodium than Raw Fiddlehead Ferns.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 16.9 times more Energy, 125 times more Fat, 6 times more Carbohydrate and 1.4 times more Protein than Raw Fiddlehead Ferns.
• 7 ounces of Fiddlehead Ferns provide inadequate amounts of Energy

Frequently Asked Questions about Fiddlehead Ferns VS Dried Beechnuts

What are the health benefits of Fiddlehead Ferns compared to Dried Beechnuts?

Fiddlehead ferns are a good source of antioxidants, fiber, and vitamins A and C, while dried beech nuts are high in healthy fats, protein, and minerals like manganese and copper. Both can be part of a balanced vegan diet, but fiddlehead ferns may offer more vitamins and antioxidants compared to dried beech nuts.

Can I lose weight easier by eating more Fiddlehead Ferns or Dried Beechnuts?

Both fiddlehead ferns and dried beech nuts can be part of a healthy vegan diet that supports weight loss. Fiddlehead ferns are low in calories and high in fiber, making them a great choice for weight loss. Dried beech nuts are also nutrient-dense and can be a good source of healthy fats and protein. However, portion control and overall calorie intake are key factors in weight loss, so it's important to balance your intake of these foods with other nutrient-dense options and maintain a calorie deficit to achieve weight loss goals.

Should I eat more Fiddlehead Ferns or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Fiddlehead ferns are a good source of protein, fiber, and antioxidants, while dried beech nuts are high in healthy fats and protein. Both can be part of a balanced vegan diet to support muscle growth, but it's essential to also include other protein-rich foods like legumes, tofu, tempeh, nuts, seeds, and whole grains for optimal muscle development.

What is the environmental impact of producing Fiddlehead Ferns compared to Dried Beechnuts?

Fiddlehead ferns have a lower environmental impact compared to dried beechnuts. Ferns require less water, land, and resources to grow, making them a more sustainable option. Beechnuts, on the other hand, may require more resources for cultivation and processing, leading to a higher environmental footprint.