Comparing Nutrients in 100 calories Fennel Seed VS Boiled Broccoli

Weight per 100 calories

• Fennel Seed: 29g
• Boiled Broccoli: 286g

Fennel Seed has 9.9 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Fennel Seed or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Fennel Seed	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	NA	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	25% 9.43g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.23% 2.03μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.86% 0.12mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.87% 0.1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	44% 0.57mg	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	77% 309μg	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	6.76% 6.1mg	206% 185mg	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	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fennel Seed	Boiled Broccoli	Recommended Dietary Allowance
Calcium	34.7% 347mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	67% 5.37mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	24% 0.55mg	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	20% 141mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	NA	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	9.75% 1.07mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Fennel Seed vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 108.4 times more Vitamin A, 1.5 times more Vitamin B1, 3.4 times more Vitamin B2, 4.2 times more Vitamin B6 and 30.5 times more Vitamin C than Fennel Seed Spices.
• Both Fennel Seed Spices and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 100 kcal.
• Both Fennel Seed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Fennel Seed vs Boiled Broccoli:

• Fennel Seed Spices have 3 times more Calcium, 1.8 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium and 3.4 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Phosphorus, 1.7 times more Potassium, 4.6 times more Sodium and 99.9 times more Water than Fennel Seed Spices.
• Both Fennel Seed Spices and Boiled and Drained Broccoli have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Fennel Seed Spices have 3.7 times more Fat, 3.4 times more Omega 6 and 1.2 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Carbohydrate and 1.5 times more Protein than Fennel Seed Spices.
• Both Fennel Seed Spices and Boiled and Drained Broccoli have similar amounts of Energy per 100 kcal.
• Both Fennel Seed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.