Comparing Nutrients in 1 pound Boiled Kidney Beans VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Boiled Kidney Beans	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	20% 576kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	48% 0.77g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	19.3% 25g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	76.4% 29g	NA	38g per day for Men 19-50 years
Protein	70.2% 39.3g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	91% 821μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	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	147% 590μg	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	6.05% 5.44mg	134% 121mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	16% 159mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	161% 1.45mg	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	126% 10mg	74.3% 5.94mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	101% 2.3mg	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	89.4% 626mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	49.4% 1678mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11% 402g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Fiddlehead Ferns:

• Boiled All Types Kidney Beans have 8 times more Vitamin B1 than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain more Vitamin A, 3.6 times more Vitamin B2, 8.6 times more Vitamin B3 and 22.2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Fiddlehead Ferns:

• Boiled All Types Kidney Beans have 1.7 times more Iron, 1.2 times more Magnesium, 1.4 times more Phosphorus and 1.2 times more Zinc than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 1.5 times more Copper and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Fiddlehead Ferns have similar amounts of Calcium, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 3.7 times more Energy, 4.1 times more Carbohydrate and 1.9 times more Protein than Raw Fiddlehead Ferns.
• Both Boiled All Types Kidney Beans as well as Raw Fiddlehead Ferns have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.