Comparing Nutrients in 300 calories Boiled Kidney Beans VS Fiddlehead Ferns

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Fiddlehead Ferns: 882g

Boiled Kidney Beans have 3.7 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 - Boiled Kidney Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	25% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	37.6% 49g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	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	39.8% 15g	NA	38g per day for Men 19-50 years
Protein	36.6% 20.5g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	177% 1597μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	143% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	65.6% 5.24mg	144% 11.6mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	46.6% 326mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	96% 3265mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	0.59% 8.82mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	66.6% 7.32mg	11mg per day for Men 19-50 years
Water	4.27% 158g	21% 782g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B1 than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain more Vitamin A, 13.5 times more Vitamin B2, 32.2 times more Vitamin B3 and 82.8 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 300 kcal.

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

• Raw Fiddlehead Ferns contain 3.4 times more Calcium, 5.5 times more Copper, 2.2 times more Iron, 3 times more Magnesium, 4.4 times more Manganese, 2.7 times more Phosphorus, 3.4 times more Potassium, 3.1 times more Zinc and 4.9 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Raw Fiddlehead Ferns contain 3 times more Fat and 2 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Fiddlehead Ferns have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Fiddlehead Ferns have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.