Comparing Nutrients in 100 grams Fennel Seed VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Fennel Seed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 345kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	9.94% 1.7g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.2% 52.3g	46% 59.8g	130g per day for Men 19-50 years
Sugars	NA	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	105% 39.8g	65.5% 25g	38g per day for Men 19-50 years
Protein	28.2% 16g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	30.5% 0.4mg	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	NA	99% 394μg	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	23.3% 21mg	5% 4.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fennel Seed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	120% 1196mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	122% 1.1mg	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% 18.5mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	43.5% 1mg	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	69.6% 487mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	5.87% 88mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Fennel Seed vs California Red Kidney Beans:

• Fennel Seed Spices have 1.6 times more Vitamin B2, 2.9 times more Vitamin B3 and 4.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1 than Fennel Seed Spices.
• Both Fennel Seed Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 100 g.
• Both Fennel Seed Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Fennel Seed vs California Red Kidney Beans:

• Fennel Seed Spices have 6.1 times more Calcium, 2 times more Iron, 2.4 times more Magnesium, 6.5 times more Manganese, 1.2 times more Phosphorus, 8 times more Sodium and 1.5 times more Zinc than Raw California Red Kidney Beans.
• Both Fennel Seed Spices and Raw California Red Kidney Beans have similar amounts of Copper and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Fennel Seed Spices have 59.5 times more Fat, 13.3 times more Saturated Fat, 31.3 times more Omega 6 and 1.6 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Protein than Fennel Seed Spices.
• Both Fennel Seed Spices and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 g.
• Both Fennel Seed Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.