Comparing Nutrients in 100 grams Canned Kidney Beans VS Cooked Tree Fern

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Cooked Tree Fern	Recommended Dietary Allowance
Energy	2.9% 84kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.082% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	8.45% 11g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	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	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	0.52% 0.29g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	1.26% 0.063mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	13.8% 0.18mg	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	9% 36μg	3.75% 15μg	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	1.33% 1.2mg	33.3% 30mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	22.4% 0.2mg	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	14.6% 1.17mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	23.4% 0.54mg	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	13% 90mg	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	0.15% 5mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.4% 88.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cooked Tree Fern per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of Cooked Tree Fern to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Cooked Tree Fern:

• 100 grams of Canned Kidney Beans have more Vitamin B1, 2.2 times more Vitamin B5 and 2.4 times more Vitamin B9 than Cooked Tree Fern.
• While 100 g of Cooked Tree Fern no Salt contain 5.9 times more Vitamin B2, 8.5 times more Vitamin B3, 2.4 times more Vitamin B6 and 25 times more Vitamin C than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin C
• 100 grams of Cooked Tree Fern have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned All Types Kidney Beans as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Kidney Beans vs Cooked Tree Fern:

• 100 grams of Canned Kidney Beans have 4.3 times more Calcium, 7.3 times more Iron, 5.4 times more Magnesium, 22.5 times more Phosphorus, 47.4 times more Potassium, 59.2 times more Sodium and 1.5 times more Zinc than Cooked Tree Fern.
• While 100 g of Cooked Tree Fern no Salt contain 1.5 times more Copper and 3.2 times more Manganese than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cooked Tree Fern contain similar levels of Water per 100 grams.
• 100 grams of Cooked Tree Fern lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Canned All Types Kidney Beans as well as Cooked Tree Fern no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Kidney Beans have 2.1 times more Energy, 4.6 times more Omega 3, 1.3 times more Carbohydrate and 18 times more Protein than Cooked Tree Fern.
• Both Canned Kidney Beans and Cooked Tree Fern offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Tree Fern provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned All Types Kidney Beans as well as Cooked Tree Fern no Salt provide inadequate amounts of Omega 6 in 100 grams.