Comparing Nutrients in 7 ounces Yautia VS 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	6.7% 194kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	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% 47g	8.76% 11.4g	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	7.83% 2.98g	NA	38g per day for Men 19-50 years
Protein	5.17% 2.9g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Yautia	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	40.4% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	8.43% 33.7μg	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	11.5% 10.3mg	39.2% 35.3mg	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	1.8% 18mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	48.5% 0.44mg	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	24.3% 1.94mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	81% 1.87mg	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	14.5% 101mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.9% 145g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Yautia VS Frozen Fiddlehead Ferns per 7 oz

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

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

• 7 ounces of Yautia have 6.9 times more Vitamin B1 than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain more Vitamin A, 3.3 times more Vitamin B2, 4.9 times more Vitamin B3 and 3.4 times more Vitamin C than Raw Yautia .
• 7 ounces of Yautia have insufficient amounts of Vitamin A
• 7 ounces of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Raw Yautia as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yautia vs Frozen Fiddlehead Ferns:

• 7 ounces of Yautia have 1.3 times more Iron, 1.3 times more Magnesium and 4.6 times more Potassium than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 2.7 times more Calcium, 5.1 times more Manganese and 1.4 times more Zinc than Raw Yautia .
• Both Yautia and Frozen Fiddlehead Ferns contain similar levels of Copper and Phosphorus per seven ounces.
• 7 ounces of Yautia lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yautia have 2.9 times more Energy and 4.1 times more Carbohydrate than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 3 times more Protein than Raw Yautia .
• 7 ounces of Frozen Fiddlehead Ferns provide inadequate amounts of Energy

Frequently Asked Questions about Yautia VS Frozen Fiddlehead Ferns

What are the health benefits of Yautia compared to Frozen Fiddlehead Ferns?

Yautia, also known as malanga, is a starchy root vegetable that is a good source of fiber, vitamins, and minerals. It provides energy, supports digestion, and may help with blood sugar control. On the other hand, frozen fiddlehead ferns are a good source of antioxidants, vitamins, and minerals, such as vitamin A and potassium. Both can be part of a healthy vegan diet, but it's important to consume a variety of plant-based foods to ensure you're getting a wide range of nutrients.

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

Both yautia and frozen fiddlehead ferns are low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced and nutritious meals that include a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating yautia and frozen fiddlehead ferns into your diet can be a healthy addition, but it's important to also consider portion sizes and overall dietary patterns for sustainable weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Yautia is a starchy root vegetable that is low in protein, while frozen fiddlehead ferns are a good source of plant-based protein. Therefore, incorporating more frozen fiddlehead ferns into your diet may be more beneficial for muscle growth. Additionally, be sure to include a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, and seeds to support your muscle-building goals.

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

Both yautia and frozen fiddlehead ferns have relatively low environmental impacts compared to animal products. Yautia is a root vegetable that requires water and land for cultivation, while frozen fiddlehead ferns are a type of plant that also requires resources for growth and processing. Overall, plant-based foods like yautia and fiddlehead ferns have a lower environmental footprint compared to animal products due to factors such as lower greenhouse gas emissions, land use, and water consumption.