Lets compare vitamin content per 100 grams of Fiddlehead Ferns vs Boiled California Red Kidney Beans:
Raw Fiddlehead Ferns have more Vitamin A, 3.4 times more Vitamin B2, 9.2 times more Vitamin B3 and 22.2 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 6.5 times more Vitamin B1 than Raw Fiddlehead Ferns.
Both Raw Fiddlehead Ferns as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Fiddlehead Ferns vs Boiled California Red Kidney Beans:
Raw Fiddlehead Ferns have 1.6 times more Manganese and 1.3 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 2.1 times more Calcium, 2.3 times more Iron, 1.4 times more Magnesium and 1.4 times more Phosphorus than Raw Fiddlehead Ferns.
Both Raw Fiddlehead Ferns and Boiled California Red Kidney Beans have similar amounts of Copper, Potassium and Zinc per 100 g.
Comparison of macro-nutrients per 100 grams:
Boiled California Red Kidney Beans contain 3.6 times more Energy, 4 times more Carbohydrate and 2 times more Protein than Raw Fiddlehead Ferns.
Both Raw Fiddlehead Ferns as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.