Comparing Nutrients in 1 pound Bulb Fennel VS Boiled Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Bulb Fennel	Boiled Red 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	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	2.85% 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	88.3% 33.6g	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 Red 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 Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.2% 222mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	122% 1.1mg	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	37.7% 0.87mg	94% 2.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	55.2% 1878mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	15.7% 236mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	11% 409g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of 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 Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 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 Bulb Fennel and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Bulb Fennel have insufficient amounts of Vitamin B1
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Bulb Fennel as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Bulb Fennel has 1.8 times more Calcium, 26 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 3.7 times more Copper, 4 times more Iron, 2.6 times more Magnesium, 2.5 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Selenium and 5.4 times more Zinc than Raw Bulb Fennel.
• Both Bulb Fennel and Boiled Red Kidney Beans contain similar levels of Potassium per one pound.
• 1 pound of Bulb Fennel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bulb Fennel has 12.3 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 4.1 times more Energy, more Omega 3, 3.1 times more Carbohydrate, 2.4 times more Fiber and 7 times more Protein than Raw Bulb Fennel.
• 1 pound of Bulb Fennel provide inadequate amounts of Energy and Omega 3
• Both Raw Bulb Fennel as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.