Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Fiddlehead Ferns

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Fiddlehead Ferns: 882g

Boiled California Red Kidney Beans have 3.6 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.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Boiled California Red Kidney Beans	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	37.6% 49g	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	59.2% 22.5g	NA	38g per day for Men 19-50 years
Protein	39.4% 22g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	26% 0.31mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	143% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	44.8% 179μg	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	3.23% 2.9mg	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	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

	Boiled California Red Kidney Beans	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	16% 160mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	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	90% 7.2mg	144% 11.6mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	47.4% 331mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	96% 3265mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0.59% 8.82mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	66.6% 7.32mg	11mg per day for Men 19-50 years
Water	4.38% 162g	21% 782g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Fiddlehead Ferns Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Fiddlehead Ferns?

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

• 300 calories of Boiled California Red Kidney Beans have 1.8 times more Vitamin B1 than Fiddlehead Ferns.
• While 300 kcal of Raw Fiddlehead Ferns contain more Vitamin A, 12.4 times more Vitamin B2, 33.6 times more Vitamin B3 and 80.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Raw Fiddlehead Ferns contain 1.8 times more Calcium, 4 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 5.8 times more Manganese, 2.7 times more Phosphorus, 3.2 times more Potassium, 3.5 times more Zinc and 4.8 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Fiddlehead Ferns contain 1.8 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Fiddlehead Ferns offer comparable quantities of Energy and Carbohydrate per 300 calories.