Comparing Nutrients in 100 grams Canned Kidney Beans VS Bulb Fennel

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Canned Kidney Beans	Bulb Fennel	Recommended Dietary Allowance
Energy	2.9% 84kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	5.42% 3.93g	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	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	2.2% 1.24g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	NA	5.33% 48μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	3.6% 0.047mg	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% 36μg	6.75% 27μg	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	1.33% 1.2mg	13.3% 12mg	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	0.13% 0.02mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	52.3% 62.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Bulb Fennel	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	7.33% 0.066mg	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	14.6% 1.17mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	8.3% 0.19mg	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	13% 90mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	3.47% 52mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Bulb Fennel:

• Canned All Types Kidney Beans have 11.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 10 times more Vitamin C, 29 times more Vitamin E and 15.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Bulb Fennel:

• Canned All Types Kidney Beans have 2 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.3 times more Selenium, 5.7 times more Sodium and 2.3 times more Zinc than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 1.4 times more Calcium and 1.7 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Bulb Fennel have similar amounts of Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 2.7 times more Energy, more Omega 3, 2 times more Carbohydrate, 1.4 times more Fiber and 4.2 times more Protein than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 2.1 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Bulb Fennel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.