Comparing Nutrients in 7 ounces Root Wasabi VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Root Wasabi	16%	5%	79%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Root Wasabi	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	7.46% 216kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	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	36% 46.7g	8.46% 11g	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	40.7% 15.5g	NA	38g per day for Men 19-50 years
Protein	17% 9.53g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Root Wasabi	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	40% 359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	61.8% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	8.93% 35.7μg	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	92% 83mg	58.7% 52.8mg	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

	Root Wasabi	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	25.4% 254mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	70.6% 0.64mg	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	25.5% 2.04mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	44% 1mg	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	22.7% 159mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.76% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Root Wasabi VS Fiddlehead Ferns per 7 oz

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

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

• 7 ounces of Root Wasabi have 6.6 times more Vitamin B1 and 1.6 times more Vitamin C than Fiddlehead Ferns.
• While 7 oz of Raw Fiddlehead Ferns contain 90.5 times more Vitamin A, 1.8 times more Vitamin B2 and 6.7 times more Vitamin B3 than Raw Root Wasabi.
• 7 ounces of Root Wasabi have insufficient amounts of Vitamin A
• 7 ounces of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Raw Root Wasabi as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Root Wasabi vs Fiddlehead Ferns:

• 7 ounces of Root Wasabi have 4 times more Calcium, 2 times more Magnesium, 1.5 times more Potassium and 2 times more Zinc than Fiddlehead Ferns.
• While 7 oz of Raw Fiddlehead Ferns contain 2.1 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Water than Raw Root Wasabi.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Root Wasabi have 3.2 times more Energy and 4.2 times more Carbohydrate than Fiddlehead Ferns.
• Both Root Wasabi and Fiddlehead Ferns offer comparable quantities of Protein per seven ounces.
• 7 ounces of Fiddlehead Ferns provide inadequate amounts of Energy

Frequently Asked Questions about Root Wasabi VS Fiddlehead Ferns

What are the health benefits of Root Wasabi compared to Fiddlehead Ferns?

Root wasabi is a good source of antioxidants, vitamins, and minerals that can help boost the immune system, reduce inflammation, and support digestive health. Fiddlehead ferns are rich in antioxidants, fiber, and vitamins A and C, which can help improve heart health, aid in digestion, and support healthy skin. Both root wasabi and fiddlehead ferns offer unique health benefits and can be a nutritious addition to a balanced vegan diet.

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

Both root wasabi and fiddlehead ferns are low in calories and high in fiber, making them great options for weight loss. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall balanced and varied diet, including a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating root wasabi and fiddlehead ferns into your meals can be a healthy addition to support your weight loss goals.

Should I eat more Root Wasabi or more Fiddlehead Ferns 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. Both Root Wasabi and Fiddlehead Ferns are nutritious options, but Root Wasabi contains more protein per serving compared to Fiddlehead Ferns. Therefore, including more Root Wasabi in your diet may be beneficial for muscle growth. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds can also support muscle development.

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

Root Wasabi has a higher environmental impact compared to Fiddlehead Ferns. Wasabi requires specific growing conditions, such as cool, flowing water, which can lead to higher energy and water usage. In contrast, Fiddlehead Ferns are typically foraged in the wild and have a lower environmental footprint as they require minimal resources to grow.