Comparing Nutrients in 14 ounces Fennel Seed VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Fennel Seed	Baked Red Potatoes	Recommended Dietary Allowance
Energy	47.2% 1369kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	39.5% 6.7g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	416% 158g	19% 7.14g	38g per day for Men 19-50 years
Protein	112% 62.7g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.87mg	64.7% 0.84mg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fennel Seed	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	475% 4747mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	471% 4.23mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	364% 1528mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	1127% 26mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	198% 6723mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.95% 35g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fennel Seed vs Baked Red Potatoes:

• Fennel Seed Spices have 5.7 times more Vitamin B1, 7.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.2 times more Vitamin B6 and 1.7 times more Vitamin C than Baked Whole Red Potatoes.
• Both Fennel Seed Spices as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fennel Seed vs Baked Red Potatoes:

• Fennel Seed Spices have 132.9 times more Calcium, 6.1 times more Copper, 26.5 times more Iron, 13.8 times more Magnesium, 37.8 times more Manganese, 6.8 times more Phosphorus, 3.1 times more Potassium, 7.3 times more Sodium and 9.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 8.7 times more Water than Fennel Seed Spices.

Comparison of macro-nutrients per 14 ounces:

• Fennel Seed Spices have 4 times more Energy, 99.1 times more Fat, 12 times more Saturated Fat, 34.5 times more Omega 6, 2.7 times more Carbohydrate, 22.1 times more Fiber and 6.9 times more Protein than Baked Whole Red Potatoes.
• Both Fennel Seed Spices as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.