Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Fennel Seed

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Fennel Seed	16%	33%	51%

Macro Nutrients

	Boiled Kidney Beans	Fennel Seed	Recommended Dietary Allowance
Energy	6.2% 180kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	57% 74g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	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	24% 9.07g	148% 56.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Fennel Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	53.6% 8.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	51.2% 0.67mg	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	46% 184μg	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	1.9% 1.7mg	33% 29.8mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Fennel Seed	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	170% 1695mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	168% 1.5mg	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	39.3% 3.15mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	130% 546mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	403% 9.26mg	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	28% 196mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	70.6% 2401mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	8.3% 125mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	47.7% 5.24mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Fennel Seed:

• Fennel Seed Spices contain 2.6 times more Vitamin B1, 6.1 times more Vitamin B2, 10.5 times more Vitamin B3, 3.9 times more Vitamin B6 and 17.5 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Fennel Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Fennel Seed:

• Boiled All Types Kidney Beans have 7.6 times more Water than Fennel Seed Spices.
• While Fennel Seed Spices contain 34.2 times more Calcium, 4.9 times more Copper, 8.4 times more Iron, 9.2 times more Magnesium, 15.2 times more Manganese, 3.5 times more Phosphorus, 4.2 times more Potassium, 88 times more Sodium and 3.7 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Fennel Seed Spices contain 2.7 times more Energy, 29.7 times more Fat, 6.6 times more Saturated Fat, 15.6 times more Omega 6, 2.3 times more Carbohydrate, 6.2 times more Fiber and 1.8 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Fennel Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.