Comparing Nutrients in 1 pound Frozen Fiddlehead Ferns VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Frozen Fiddlehead Ferns	Canned Kidney Beans	Recommended Dietary Allowance
Energy	5.3% 154kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	NA	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	% 8.4g	g per day for Men 19-50 years
Fiber	NA	51.3% 19.5g	38g per day for Men 19-50 years
Protein	35% 19.5g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	84.7% 762μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26% 0.34mg	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	41% 163μg	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	89.7% 80.7mg	6.05% 5.44mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Fiddlehead Ferns	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	68% 0.61mg	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	41.4% 3.3mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	33% 0.76mg	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	37.6% 263mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11% 403g	9.57% 354g	3700g per day for Men 19-50 years

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

• Frozen Fiddlehead Ferns, Unprepared have 2.5 times more Vitamin B2, 7.9 times more Vitamin B3 and 14.8 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.3 times more Vitamin B1 than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Fiddlehead Ferns, Unprepared have 1.6 times more Copper, 5.6 times more Manganese and 1.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and more Sodium than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared and Canned All Types Kidney Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans contain 2.5 times more Energy and 2.5 times more Carbohydrate than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared and Canned All Types Kidney Beans have similar amounts of Protein per 1 lb.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.