Comparing Nutrients in 300 calories Canned Kidney Beans VS Fiddlehead Ferns

Weight per 300 calories

• Canned Kidney Beans: 357g
• Fiddlehead Ferns: 882g

Canned Kidney Beans have 2.5 times more energy per 100g than Fiddlehead Ferns. It has average energy density when compared to other foods. Raw Fiddlehead Ferns having low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Canned Kidney Beans	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	NA	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	37.6% 49g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	NA	38g per day for Men 19-50 years
Protein	33.3% 18.6g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	NA	177% 1597μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	143% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	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	32% 129μg	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	4.76% 4.3mg	261% 235mg	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	0.48% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	12% 121mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	314% 2.82mg	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	52.2% 4.18mg	144% 11.6mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	196% 4.5mg	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	46% 321mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	96% 3265mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.59% 8.82mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	66.6% 7.32mg	11mg per day for Men 19-50 years
Water	7.53% 279g	21% 782g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Fiddlehead Ferns:

• Canned All Types Kidney Beans have 2.3 times more Vitamin B1 than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 10.2 times more Vitamin B2, 29.9 times more Vitamin B3 and 54.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Fiddlehead Ferns:

• Canned All Types Kidney Beans have 119.8 times more Sodium than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 2.3 times more Calcium, 5.9 times more Copper, 2.8 times more Iron, 3.1 times more Magnesium, 7.5 times more Manganese, 2.8 times more Phosphorus, 3.9 times more Potassium, 4.5 times more Zinc and 2.8 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Raw Fiddlehead Ferns contain 1.6 times more Fat and 2.2 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Fiddlehead Ferns have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Fiddlehead Ferns have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.