Comparing Nutrients in 14 ounces Fennel Seed VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Fennel Seed	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	47.2% 1369kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	39.5% 6.7g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	11% 14.4g	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	NA	38g per day for Men 19-50 years
Protein	112% 62.7g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.87mg	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	475% 4747mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	471% 4.23mg	39.7% 0.36mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	364% 1528mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	1127% 26mg	22.8% 0.52mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	198% 6723mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.95% 35g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Fennel Seed VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Fennel Seed versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fennel Seed vs Canned Tomatoes with Green Chilies:

• 14 ounces of Fennel Seed have 12 times more Vitamin B1, 18.6 times more Vitamin B2, 9.5 times more Vitamin B3, 4.6 times more Vitamin B6 and 3.4 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2.9 times more Vitamin A than Fennel Seed Spices.
• 14 ounces of Fennel Seed have insufficient amounts of Vitamin A
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Fennel Seed Spices as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fennel Seed vs Canned Tomatoes with Green Chilies:

• 14 ounces of Fennel Seed have 59.8 times more Calcium, 11.9 times more Copper, 71.3 times more Iron, 35 times more Magnesium, 49.5 times more Manganese, 34.8 times more Phosphorus, 15.8 times more Potassium and 28.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 4.6 times more Sodium and 10.7 times more Water than Fennel Seed Spices.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fennel Seed have 23 times more Energy, 185.9 times more Fat, 58.3 times more Omega 6, 14.4 times more Carbohydrate and 22.9 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein