Comparing Nutrients in 7 ounces Fiddlehead Ferns VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Fiddlehead Ferns	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	91% 119g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	16% 9.03g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	40% 359μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.8% 9.9mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	60.6% 0.79mg	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	195% 782μg	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	58.7% 52.8mg	9.92% 8.93mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	243% 2.2mg	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	32.5% 2.6mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	86.3% 2mg	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	28.6% 200mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fiddlehead Ferns vs California Red Kidney Beans:

• Raw Fiddlehead Ferns have more Vitamin A, 2.4 times more Vitamin B3 and 5.9 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 26.5 times more Vitamin B1 than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Fiddlehead Ferns as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Fiddlehead Ferns vs California Red Kidney Beans:

• Raw Fiddlehead Ferns have 7.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.1 times more Calcium, 3.4 times more Copper, 7.1 times more Iron, 4.7 times more Magnesium, 2 times more Manganese, 4 times more Phosphorus, 4 times more Potassium and 3.1 times more Zinc than Raw Fiddlehead Ferns.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans contain 9.7 times more Energy, 10.8 times more Carbohydrate and 5.4 times more Protein than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.