Comparing Nutrients in 7 ounces Fiddlehead Ferns VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Fiddlehead Ferns	Brazilnuts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	16% 9.03g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.8% 9.9mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Brazilnuts	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Fiddlehead Ferns VS Brazilnuts per 7 oz

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

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

• 7 ounces of Fiddlehead Ferns have more Vitamin A, 6 times more Vitamin B2, 16.9 times more Vitamin B3 and 38 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 30.9 times more Vitamin B1 than Raw Fiddlehead Ferns.
• 7 ounces of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Fiddlehead Ferns as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fiddlehead Ferns vs Brazilnuts:

• 7 ounces of Fiddlehead Ferns have 25.9 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5 times more Calcium, 5.4 times more Copper, 1.9 times more Iron, 11.1 times more Magnesium, 2.4 times more Manganese, 7.2 times more Phosphorus, 1.8 times more Potassium and 4.9 times more Zinc than Raw Fiddlehead Ferns.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 19.4 times more Energy, 167.8 times more Fat, 2.1 times more Carbohydrate and 3.1 times more Protein than Raw Fiddlehead Ferns.
• 7 ounces of Fiddlehead Ferns provide inadequate amounts of Energy

Frequently Asked Questions about Fiddlehead Ferns VS Brazilnuts

What are the health benefits of Fiddlehead Ferns compared to Brazilnuts?

Fiddlehead ferns are a good source of antioxidants, fiber, and vitamins A and C, which can support immune function and overall health. Brazil nuts, on the other hand, are high in selenium, a mineral important for thyroid function and antioxidant defense. Both can be part of a healthy vegan diet, but it's important to enjoy a variety of plant foods to ensure you're getting a wide range of nutrients.

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

Both fiddlehead ferns and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and low calorie density. Fiddlehead ferns are low in calories and high in fiber, which can help you feel full and satisfied. Brazil nuts are high in healthy fats and protein, which can also help keep you full and provide essential nutrients. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like fiddlehead ferns and Brazil nuts can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Fiddlehead ferns are a good source of fiber, vitamins, and minerals but are not high in protein. Brazil nuts, on the other hand, are a good source of protein, healthy fats, and selenium. Including a variety of protein-rich foods like beans, lentils, tofu, tempeh, nuts, and seeds in your diet will support muscle growth and recovery.

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

Fiddlehead Ferns have a lower environmental impact compared to Brazilnuts. Fiddlehead Ferns are typically foraged in the wild and require minimal resources for cultivation, whereas Brazilnuts are grown on trees in the Amazon rainforest, which can contribute to deforestation and habitat destruction. Additionally, Brazilnuts have a longer growing period and require more water and resources to produce compared to Fiddlehead Ferns.