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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Bulb Fennel	Recommended Dietary Allowance
Energy	22.6% 655kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	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	130% 49.4g	16% 6.15g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	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	87.5% 1.05mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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

	California Red Kidney Beans	Bulb Fennel	Recommended Dietary Allowance
Calcium	38.7% 387mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.84% 179g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 California Red Kidney Beans vs Bulb Fennel:

• 7 ounces of California Red Kidney Beans have 52.9 times more Vitamin B1, 6.8 times more Vitamin B2, 3.2 times more Vitamin B3, 3.4 times more Vitamin B5, 8.4 times more Vitamin B6 and 14.6 times more Vitamin B9 than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain more Vitamin A and 2.7 times more Vitamin C than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Bulb Fennel have insufficient amounts of Vitamin B1
• Both Raw 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 California Red Kidney Beans vs Bulb Fennel:

• 7 ounces of California Red Kidney Beans have 4 times more Calcium, 16.7 times more Copper, 12.8 times more Iron, 9.4 times more Magnesium, 5.2 times more Manganese, 8.1 times more Phosphorus, 3.6 times more Potassium, 4.6 times more Selenium and 12.8 times more Zinc than Bulb Fennel.
• While 7 oz of Raw Bulb Fennel contain 4.7 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.
• 7 ounces of Bulb Fennel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 10.6 times more Energy, more Omega 3, 8.2 times more Carbohydrate, 8 times more Fiber and 19.7 times more Protein than Bulb Fennel.
• 7 ounces of Bulb Fennel provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Raw Bulb Fennel provide inadequate amounts of Omega 6 in seven ounces.