Comparing Nutrients in 1 kilogram Bulb Fennel VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Bulb Fennel	14%	5%	81%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Bulb Fennel	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.7% 310kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	9.94% 1.7g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	114% 148g	130g per day for Men 19-50 years
Sugars	54.2% 39.3g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	81.6% 31g	113% 43g	38g per day for Men 19-50 years
Protein	22% 12.4g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	53.3% 480μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	61.5% 0.8mg	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	67.5% 270μg	57.5% 230μg	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	133% 120mg	8.9% 8mg	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	38.7% 5.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	523% 628μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	49% 490mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	163% 1.47mg	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	91% 7.3mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	127% 2.9mg	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	71.4% 500mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulb Fennel VS Canned Red Kidney Beans with Liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Bulb Fennel vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Bulb Fennel has more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 15 times more Vitamin C, 29 times more Vitamin E and 15.3 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 10.6 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.7 times more Vitamin B6 than Raw Bulb Fennel.
• Both Bulb Fennel and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Bulb Fennel have insufficient amounts of Vitamin B1
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Bulb Fennel as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bulb Fennel vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Bulb Fennel has 1.7 times more Calcium and 1.6 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.2 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Selenium, 4.9 times more Sodium and 3.1 times more Zinc than Raw Bulb Fennel.
• Both Bulb Fennel and Canned Red Kidney Beans with Liquids contain similar levels of Water 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 Bulb Fennel has 2.1 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.6 times more Energy, more Omega 3, 2 times more Carbohydrate, 1.4 times more Fiber and 4.2 times more Protein than Raw Bulb Fennel.
• 1 kilogram of Bulb Fennel provide inadequate amounts of Energy and Omega 3
• Both Raw Bulb Fennel as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.