Comparing Nutrients in 1 pound Bulb Fennel VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bulb Fennel	14%	5%	81%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Bulb Fennel	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	4.85% 141kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	79.6% 103g	130g per day for Men 19-50 years
Sugars	24.6% 18g	2% 1.45g	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	37% 14g	76.4% 29g	38g per day for Men 19-50 years
Protein	10% 5.62g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	24% 218μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	42% 0.54mg	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	30.6% 122μg	147% 590μg	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	60.5% 54.4mg	6.05% 5.44mg	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	17.5% 2.63mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	237% 285μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	22.2% 222mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	109% 0.98mg	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	41.4% 3.3mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	37.7% 0.87mg	85% 1.95mg	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	32.4% 227mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	55.2% 1878mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	15.7% 236mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	11% 409g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bulb Fennel vs Boiled Kidney Beans:

• Raw Bulb Fennel has more Vitamin A, 10 times more Vitamin C, 19.3 times more Vitamin E and 7.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 16 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B6 and 4.8 times more Vitamin B9 than Raw Bulb Fennel.
• Both Raw Bulb Fennel and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw Bulb Fennel as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Bulb Fennel vs Boiled Kidney Beans:

• Raw Bulb Fennel has 1.4 times more Calcium, 52 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Copper, 3 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Selenium and 5 times more Zinc than Raw Bulb Fennel.
• Both Raw Bulb Fennel and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Bulb Fennel has 12.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.1 times more Energy, more Omega 3, 3.1 times more Carbohydrate, 2.1 times more Fiber and 7 times more Protein than Raw Bulb Fennel.
• Both Raw Bulb Fennel as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.