Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Bulb Fennel

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Boiled California Red Kidney Beans	Bulb Fennel	Recommended Dietary Allowance
Energy	42.8% 1240kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	9.94% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	56% 73g	130g per day for Men 19-50 years
Sugars	NA	54.2% 39.3g	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	245% 93g	81.6% 31g	38g per day for Men 19-50 years
Protein	163% 91g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	0% 0μg	53.3% 480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	36% 0.47mg	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	185% 740μg	67.5% 270μg	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	13.3% 12mg	133% 120mg	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	38.7% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	523% 628μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Bulb Fennel	Recommended Dietary Allowance
Calcium	66% 660mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	73.3% 0.66mg	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	373% 30mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	83% 1.9mg	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	196% 1370mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	122% 4140mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	18% 669g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Bulb Fennel per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Bulb Fennel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Bulb Fennel:

• 1 kilogram of Boiled California Red Kidney Beans has 12.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Bulb Fennel.
• While 1 kg of Raw Bulb Fennel contains more Vitamin A and 10 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bulb Fennel provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Bulb Fennel have insufficient amounts of Vitamin B1
• Both Boiled California Red Kidney Beans as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Bulb Fennel:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Calcium, 4.4 times more Copper, 4.1 times more Iron, 2.8 times more Magnesium, 1.7 times more Manganese, 2.7 times more Phosphorus, 1.7 times more Selenium and 4.3 times more Zinc than Bulb Fennel.
• While 1 kg of Raw Bulb Fennel contains 13 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bulb Fennel contain similar levels of Potassium per one kilogram.
• 1 kilogram of Bulb Fennel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 4 times more Energy, more Omega 3, 3.1 times more Carbohydrate, 3 times more Fiber and 7.4 times more Protein than Bulb Fennel.
• 1 kilogram of Bulb Fennel provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Bulb Fennel provide inadequate amounts of Omega 6 in one kilogram.