Comparing Nutrients in 7 ounces Yautia VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Yautia	6%	3%	91%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Yautia	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	0.82% 0.79g	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	8.46% 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	7.83% 2.98g	NA	38g per day for Men 19-50 years
Protein	5.17% 2.9g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Yautia	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	40% 359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	61.8% 9.9mg	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	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

	Yautia	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	24.3% 1.94mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	14.5% 101mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	21.6% 734mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	3.9% 145g	4.76% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Yautia VS Fiddlehead Ferns per 7 oz

Compare the macro and micronutrient content in 7 oz of Yautia 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 Yautia vs Fiddlehead Ferns:

• 7 ounces of Yautia have 4.9 times more Vitamin B1 than Fiddlehead Ferns.
• While 7 oz of Raw Fiddlehead Ferns contain more Vitamin A, 5.3 times more Vitamin B2, 7.5 times more Vitamin B3 and 5.1 times more Vitamin C than Raw Yautia .
• 7 ounces of Yautia have insufficient amounts of Vitamin A
• 7 ounces of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Raw Yautia as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yautia vs Fiddlehead Ferns:

• 7 ounces of Yautia have 1.6 times more Potassium than Fiddlehead Ferns.
• While 7 oz of Raw Fiddlehead Ferns contain 3.6 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus and 1.7 times more Zinc than Raw Yautia .
• Both Yautia and Fiddlehead Ferns contain similar levels of Copper 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 4.3 times more Carbohydrate than Fiddlehead Ferns.
• While 7 oz of Raw Fiddlehead Ferns contain 3.1 times more Protein than Raw Yautia .
• 7 ounces of Fiddlehead Ferns provide inadequate amounts of Energy

Frequently Asked Questions about Yautia VS Fiddlehead Ferns

What are the health benefits of Yautia compared to 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 digestive health, and may help regulate blood sugar levels. Fiddlehead ferns, on the other hand, are a good source of antioxidants, vitamins, and minerals, and may have anti-inflammatory properties. Both can be part of a healthy vegan diet, offering unique nutritional benefits.

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

Both yautia and 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 comes down to creating a calorie deficit, so it's important to focus on overall balanced and varied diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating yautia and fiddlehead ferns into your meals can be a healthy addition to support your weight loss goals.

Should I eat more Yautia 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. Yautia and Fiddlehead Ferns are both nutritious options, but for muscle building, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, nuts, and seeds. Incorporating these foods into your diet along with a balanced intake of carbohydrates and fats can support muscle growth and recovery.

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

Both Yautia and Fiddlehead Ferns are plant-based foods that have a relatively low environmental impact compared to animal products. Yautia, a starchy root vegetable, requires water and land for cultivation, but it generally has a lower environmental footprint compared to animal agriculture. Fiddlehead Ferns, a type of young fern shoot, also have a low environmental impact as they are foraged from the wild rather than cultivated. Overall, both Yautia and Fiddlehead Ferns are sustainable food choices that can contribute to a more environmentally friendly diet.