Comparing Nutrients in 14 ounces Fennel Seed VS Fenugreek Seed

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Fenugreek Seed	24%	15%	61%

Macro Nutrients

	Fennel Seed	Fenugreek Seed	Recommended Dietary Allowance
Energy	47.2% 1369kcal	44.2% 1282kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	39.5% 6.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	178% 232g	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	416% 158g	257% 98g	38g per day for Men 19-50 years
Protein	112% 62.7g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Fenugreek Seed	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	40.7% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.87mg	183% 2.4mg	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	56.6% 226μg	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	13.2% 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	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	Fenugreek Seed	Recommended Dietary Allowance
Calcium	475% 4747mg	70% 699mg	1000mg per day for Men 19-50 years
Copper	471% 4.23mg	490% 4.4mg	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	1663% 133mg	8mg per day for Men 19-50 years
Magnesium	364% 1528mg	180% 758mg	420mg per day for Men 19-50 years
Manganese	1127% 26mg	212% 4.87mg	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	168% 1175mg	700mg per day for Men 19-50 years
Potassium	198% 6723mg	90% 3056mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fennel Seed vs Fenugreek Seed:

• Fennel Seed Spices have 1.3 times more Vitamin B1, 3.7 times more Vitamin B3 and 7 times more Vitamin C than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 1.3 times more Vitamin B6 than Fennel Seed Spices.
• Both Fennel Seed Spices and Fenugreek Seed Spices have similar amounts of Vitamin B2 per 14 oz.
• Both Fennel Seed Spices as well as Fenugreek Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fennel Seed vs Fenugreek Seed:

• Fennel Seed Spices have 6.8 times more Calcium, 2 times more Magnesium, 5.3 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 1.3 times more Sodium and 1.5 times more Zinc than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 1.8 times more Iron than Fennel Seed Spices.
• Both Fennel Seed Spices and Fenugreek Seed Spices have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fennel Seed Spices have 2.3 times more Fat and 1.6 times more Fiber than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 3 times more Saturated Fat and 1.5 times more Protein than Fennel Seed Spices.
• Both Fennel Seed Spices and Fenugreek Seed Spices have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Fennel Seed Spices as well as Fenugreek Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.