Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Bulb Fennel

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Boiled California Red Kidney Beans	Bulb Fennel	Recommended Dietary Allowance
Energy	8.5% 246kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	10.8% 7.8g	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	48.6% 18.5g	16% 6.15g	38g per day for Men 19-50 years
Protein	32.4% 18g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	7.17% 0.093mg	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	36.7% 147μg	13.4% 53.6μg	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	2.65% 2.4mg	26.5% 24mg	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	NA	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Bulb Fennel	Recommended Dietary Allowance
Calcium	13% 131mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	14.6% 0.13mg	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	74% 5.9mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	16.5% 0.38mg	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	39% 272mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Bulb Fennel per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Bulb Fennel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Bulb Fennel:

• 7 ounces of Boiled California Red Kidney Beans have 12.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain more Vitamin A and 10 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bulb Fennel provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Bulb Fennel have insufficient amounts of Vitamin B1
• Both Boiled California Red Kidney Beans as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Bulb Fennel:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Calcium, 4.4 times more Copper, 4.1 times more Iron, 2.8 times more Magnesium, 1.7 times more Manganese, 2.7 times more Phosphorus, 1.7 times more Selenium and 4.3 times more Zinc than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain 13 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bulb Fennel contain similar levels of Potassium per seven ounces.
• 7 ounces of Bulb Fennel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4 times more Energy, more Omega 3, 3.1 times more Carbohydrate, 3 times more Fiber and 7.4 times more Protein than Bulb Fennel.
• 7 ounces of Bulb Fennel provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Bulb Fennel provide inadequate amounts of Omega 6 in seven ounces.