Comparing Nutrients in 5 ounces 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	1.5% 44kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.96% 10.3g	25% 32.3g	130g per day for Men 19-50 years
Sugars	7.7% 5.57g	0.63% 0.45g	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	11.6% 4.4g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	3.14% 1.76g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	13% 0.17mg	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	9.57% 38.3μg	46% 184μg	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	19% 17mg	1.9% 1.7mg	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	5.5% 0.82mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	38% 0.34mg	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	13% 1.03mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	11.8% 0.27mg	29.4% 0.68mg	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	10% 71mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.7mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.46% 128g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulb Fennel VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Bulb Fennel versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Bulb Fennel have 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 5 oz of Boiled Red 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 Bulb Fennel and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Bulb Fennel have insufficient amounts of Vitamin B1
• 5 ounces 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 five ounces.

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

• 5 ounces of Bulb Fennel have 1.8 times more Calcium, 26 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 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 five ounces.
• 5 ounces of Bulb Fennel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bulb Fennel have 12.3 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 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.
• 5 ounces 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 five ounces.