Comparing Nutrients in 300 calories Bulb Fennel VS Red Kidney Beans

Weight per 300 calories

• Bulb Fennel: 968g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 10.9 times more energy per unit of mass than Raw Bulb Fennel, which is high in comparison to other foods. Bulb Fennel having low energy density.

Discover which food has more nutrients per 300 calories - Bulb Fennel or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Bulb Fennel	14%	5%	81%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Bulb Fennel	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	2.72% 0.87g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	9.62% 1.64g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	42% 54.6g	130g per day for Men 19-50 years
Sugars	52.5% 38g	2.58% 1.87g	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	79% 30g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	21.4% 12g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	51.6% 465μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.06% 0.097mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	27% 0.35mg	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	65.3% 261μg	87.7% 351μg	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	129% 116mg	4.45% 4mg	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	37.4% 5.6mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	506% 608μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Red Kidney Beans	Recommended Dietary Allowance
Calcium	47.4% 474mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	88.3% 7.06mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	39% 165mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	43% 0.99mg	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	69% 484mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	118% 4006mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.77μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	33.5% 503mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	23.6% 873g	0.28% 10.5g	3700g per day for Men 19-50 years

Bulb Fennel VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bulb Fennel or Red Kidney Beans?

Lets compare vitamin content per 300 calories of Bulb Fennel vs Red Kidney Beans:

• 300 calories of Bulb Fennel have more Vitamin A, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6, 29 times more Vitamin C, 30 times more Vitamin E and 121.9 times more Vitamin K than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 5.6 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Bulb Fennel.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Bulb Fennel as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Bulb Fennel vs Red Kidney Beans:

• 300 calories of Bulb Fennel have 6.4 times more Calcium, 1.3 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 3.3 times more Potassium, 2.4 times more Selenium, 47.1 times more Sodium and 83.5 times more Water than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.3 times more Zinc than Raw Bulb Fennel.
• Both Bulb Fennel and Red Kidney Beans contain similar levels of Copper and Iron per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bulb Fennel have 8.1 times more Omega 6, 1.3 times more Carbohydrate, 20.3 times more Sugars and 2.2 times more Fiber than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain more Omega 3 and 1.7 times more Protein than Raw Bulb Fennel.
• Both Bulb Fennel and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Bulb Fennel provide inadequate amounts of Omega 3
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6