Comparing Nutrients in 14 ounces Sun-dried Tomatoes VS Bulb Fennel

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Sun-dried Tomatoes	Bulb Fennel	Recommended Dietary Allowance
Energy	35.3% 1024kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.8g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	22.3% 29g	130g per day for Men 19-50 years
Sugars	206% 149g	21.5% 15.6g	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	128% 49g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	100% 56g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	224% 36mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	14.3% 0.19mg	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	67.5% 270μg	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	173% 156mg	53% 47.6mg	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	0.26% 0.04mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	142% 171μg	208% 249μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Bulb Fennel	Recommended Dietary Allowance
Calcium	43.7% 437mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	628% 5.65mg	29% 0.26mg	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	451% 36mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	319% 7.33mg	33% 0.76mg	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	202% 1413mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	400% 13602mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	13.8% 206mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	1.56% 57.8g	9.68% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sun-dried Tomatoes vs Bulb Fennel:

• Sun-dried Tomatoes have 52.8 times more Vitamin B1, 15.3 times more Vitamin B2, 14.1 times more Vitamin B3, 9 times more Vitamin B5, 7.1 times more Vitamin B6, 2.5 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 58 times more Vitamin E and 1.5 times more Vitamin K than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Raw Bulb Fennel have similar amounts of Vitamin A per 14 oz.
• Both Sun-dried Tomatoes as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sun-dried Tomatoes vs Bulb Fennel:

• Sun-dried Tomatoes have 2.2 times more Calcium, 21.6 times more Copper, 12.5 times more Iron, 11.4 times more Magnesium, 9.7 times more Manganese, 7.1 times more Phosphorus, 8.3 times more Potassium, 7.9 times more Selenium, 2.1 times more Sodium and 10 times more Zinc than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 6.2 times more Water than Sun-dried Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Sun-dried Tomatoes have 8.3 times more Energy, 14.9 times more Fat, 4.7 times more Saturated Fat, 6.5 times more Omega 6, 7.6 times more Carbohydrate, 9.6 times more Sugars, 4 times more Fiber and 11.4 times more Protein than Raw Bulb Fennel.
• Both Sun-dried Tomatoes as well as Raw Bulb Fennel have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.