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

Weight per 300 calories

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

Boiled California Red Kidney Beans have 3.6 times more energy per unit of mass than Raw Fiddlehead Ferns, which is average in comparison to other foods. Fiddlehead Ferns having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Fiddlehead Ferns	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	177% 1597μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.85mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	275% 44mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.4% 0.25mg	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	44.8% 179μg	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	261% 235mg	3.23% 2.9mg	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

	Fiddlehead Ferns	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	28.2% 282mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	314% 2.82mg	77.7% 0.7mg	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	144% 11.6mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	33.5% 0.77mg	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	127% 891mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	96% 3265mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	NA	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.59% 8.82mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	66.6% 7.32mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	21% 782g	4.38% 162g	3700g per day for Men 19-50 years

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

• Raw Fiddlehead Ferns have 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.
• While Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1 than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Fiddlehead Ferns have 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:

• Raw Fiddlehead Ferns have 16.2 times more Fat and 1.8 times more Protein than Boiled California Red Kidney Beans.
• Both Raw Fiddlehead Ferns and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Fiddlehead Ferns as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.