Comparing Nutrients in 500 calories Canned Red Kidney Beans with Liquids VS Fiddlehead Ferns

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Fiddlehead Ferns: 1471g

Canned Red Kidney Beans with Liquids have 2.4 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 500 calories - Canned Red Kidney Beans with Liquids or Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	NA	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	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	% 11.4g	NA	g per day for Men 19-50 years
Fiber	70% 26.5g	NA	38g per day for Men 19-50 years
Protein	57.5% 32.2g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	296% 2662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	458% 73.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	35.5% 142μg	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	5.5% 4.94mg	435% 391mg	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	0.82% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	18% 179mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	523% 4.7mg	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	96% 7.7mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	326% 7.5mg	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	93% 654mg	212% 1485mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	160% 5441mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	NA	55μg per day for Men 19-50 years
Sodium	105% 1580mg	0.98% 14.7mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	13% 481g	35.2% 1304g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Fiddlehead Ferns Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Fiddlehead Ferns?

Lets compare vitamin content per 500 calories of Canned Red Kidney Beans with Liquids vs Fiddlehead Ferns:

• 500 calories of Canned Red Kidney Beans with Liquids have 2.2 times more Vitamin B1 than Fiddlehead Ferns.
• While 500 kcal of Raw Fiddlehead Ferns contain more Vitamin A, 7.5 times more Vitamin B2, 24 times more Vitamin B3 and 79.2 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Red Kidney Beans with Liquids vs Fiddlehead Ferns:

• 500 calories of Canned Red Kidney Beans with Liquids have 107.5 times more Sodium than Fiddlehead Ferns.
• While 500 kcal of Raw Fiddlehead Ferns contain 2.6 times more Calcium, 5.2 times more Copper, 2.5 times more Iron, 2.7 times more Magnesium, 4.2 times more Manganese, 2.3 times more Phosphorus, 3.4 times more Potassium, 3.2 times more Zinc and 2.7 times more Water than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Fiddlehead Ferns contain 2.1 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Fiddlehead Ferns offer comparable quantities of Energy and Carbohydrate per 500 calories.