Comparing Nutrients in 300 calories Cooked Tree Fern VS Canned Kidney Beans

Weight per 300 calories

• Cooked Tree Fern: 750g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 2.1 times more energy per unit of mass than Cooked Tree Fern no Salt, which is average in comparison to other foods. Cooked Tree Fern having low energy density.

Which food has more nutrients per 300 calories - Cooked Tree Fern or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern	3%	1%	96%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Tree Fern	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.4g	40% 51.8g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Fiber	73% 27.8g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.3mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.45% 0.47mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	20.3% 0.26mg	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	28% 113μg	32% 129μg	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	250% 225mg	4.76% 4.3mg	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	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6% 60mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	53.6% 0.48mg	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	15% 1.2mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	26% 0.6mg	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	4.3% 30mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	1.1% 37.5mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	21% 2.33mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	18% 665g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Tree Fern vs Canned Kidney Beans:

• Cooked Tree Fern no Salt has 12.4 times more Vitamin B2, 17.9 times more Vitamin B3, 5.1 times more Vitamin B6 and 52.5 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin B1 than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Cooked Tree Fern no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Tree Fern vs Canned Kidney Beans:

• Cooked Tree Fern no Salt has 3.1 times more Copper, 6.7 times more Manganese, 2.1 times more Selenium, 1.4 times more Zinc and 2.4 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Calcium, 3.5 times more Iron, 2.6 times more Magnesium, 10.7 times more Phosphorus, 22.6 times more Potassium and 28.2 times more Sodium than Cooked Tree Fern no Salt.

Comparison of macro-nutrients per 300 calories:

• Cooked Tree Fern no Salt has 1.6 times more Carbohydrate and 1.8 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Omega 3 and 8.6 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Cooked Tree Fern no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.