Comparing Nutrients in 500 calories Fiddlehead Ferns VS Boiled California Red Kidney Beans

Weight per 500 calories

• Fiddlehead Ferns: 1471g
• Boiled California Red Kidney Beans: 403g

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.

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.06% 5.9g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.7% 81.5g	69.5% 90g	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	99% 37.5g	38g per day for Men 19-50 years
Protein	119% 67g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	296% 2662μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	458% 73.2mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.3% 0.42mg	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	74.6% 298μg	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	435% 391mg	5.38% 4.84mg	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	47% 471mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	523% 4.7mg	129% 1.17mg	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	241% 19.3mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	326% 7.5mg	55.8% 1.3mg	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	212% 1485mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	160% 5441mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	0.98% 14.7mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	35.2% 1304g	7.3% 270g	3700g per day for Men 19-50 years

Fiddlehead Ferns VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fiddlehead Ferns or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Fiddlehead Ferns vs Boiled California Red Kidney Beans:

• 500 calories of 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 500 kcal of Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1 than Raw Fiddlehead Ferns.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Fiddlehead Ferns as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fiddlehead Ferns vs Boiled California Red Kidney Beans:

• 500 calories of 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 500 calories:

• 500 calories of Fiddlehead Ferns have 1.8 times more Protein than Boiled California Red Kidney Beans.
• Both Fiddlehead Ferns and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.