Comparing Nutrients in 14 ounces Fennel Seed VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Fennel Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	47.2% 1369kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	39.5% 6.7g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	0% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	416% 158g	110% 41.7g	38g per day for Men 19-50 years
Protein	112% 62.7g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.87mg	36% 0.47mg	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	26.8% 107μg	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	93% 83.3mg	0% 0mg	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	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fennel Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	475% 4747mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	471% 4.23mg	421% 3.8mg	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	920% 73.6mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	364% 1528mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	1127% 26mg	425% 9.76mg	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	276% 1933mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	198% 6723mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Fennel Seed VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Fennel Seed versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fennel Seed vs Oil Roasted Almonds:

• 14 ounces of Fennel Seed have 4.4 times more Vitamin B1, 1.7 times more Vitamin B3, 4 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.2 times more Vitamin B2 than Fennel Seed Spices.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Fennel Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fennel Seed vs Oil Roasted Almonds:

• 14 ounces of Fennel Seed have 4.1 times more Calcium, 5 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 2.4 times more Potassium, 88 times more Sodium and 1.2 times more Zinc than Oil Roasted Almonds.
• Both Fennel Seed and Oil Roasted Almonds contain similar levels of Copper and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fennel Seed have 3 times more Carbohydrate and 3.8 times more Fiber than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.8 times more Energy, 3.7 times more Fat, 8.8 times more Saturated Fat, 8 times more Omega 6 and 1.3 times more Protein than Fennel Seed Spices.