Comparing Nutrients in 500 calories Canned Red Kidney Beans with Liquids VS Fennel Seed

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Fennel Seed: 145g

Fennel Seed Spices have 4.3 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids, which is high in comparison to other foods. Canned Red Kidney Beans with Liquids having average energy density.

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Fennel Seed?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Fennel Seed	16%	33%	51%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Fennel Seed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	22.2% 21.6g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.17% 0.7g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	58.3% 75.8g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	70% 26.5g	152% 57.7g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Fennel Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.13% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	52.4% 0.68mg	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	35.5% 142μg	NA	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	5.5% 4.94mg	34% 30.4mg	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	0.82% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Fennel Seed	Recommended Dietary Allowance
Calcium	18% 179mg	173% 1733mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	172% 1.55mg	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	96% 7.7mg	336% 27mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	133% 558mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	412% 9.47mg	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	93% 654mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	72.2% 2455mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	NA	55μg per day for Men 19-50 years
Sodium	105% 1580mg	8.5% 128mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	13% 481g	0.35% 12.8g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Fennel Seed Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Fennel Seed?

Lets compare vitamin content per 500 calories of Canned Red Kidney Beans with Liquids vs Fennel Seed:

• 500 kcal of Fennel Seed Spices contain 2.9 times more Vitamin B3, 1.4 times more Vitamin B6 and 6.2 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Fennel Seed provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Fennel Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Red Kidney Beans with Liquids vs Fennel Seed:

• 500 calories of Canned Red Kidney Beans with Liquids have 12.4 times more Sodium and 37.7 times more Water than Fennel Seed.
• While 500 kcal of Fennel Seed Spices contain 9.7 times more Calcium, 1.7 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 5.3 times more Manganese, 1.5 times more Potassium and 1.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Fennel Seed contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Red Kidney Beans with Liquids have 1.2 times more Carbohydrate and 1.4 times more Protein than Fennel Seed.
• While 500 kcal of Fennel Seed Spices contain 9.7 times more Fat, 4.8 times more Omega 6 and 2.2 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Fennel Seed offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6