Comparing Nutrients in 14 ounces Sun-dried Tomatoes, Packed In Oil VS Bulb Fennel

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Bulb Fennel	Recommended Dietary Allowance
Energy	29% 845kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	57.6% 56g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.5g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	46.3% 7.87g	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	71.2% 93g	22.3% 29g	130g per day for Men 19-50 years
Sugars	NA	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	60.6% 23g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	36% 20g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	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	23% 91μg	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	449% 404mg	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	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	208% 249μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Bulb Fennel	Recommended Dietary Allowance
Calcium	18.7% 187mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	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	133% 10.6mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	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	79% 552mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	183% 6211mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	70.4% 1056mg	13.8% 206mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	5.77% 214g	9.68% 358g	3700g per day for Men 19-50 years

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

• Sun-dried Tomatoes, Packed In Oil, Drained have 1.3 times more Vitamin A, 19.3 times more Vitamin B1, 12 times more Vitamin B2, 5.7 times more Vitamin B3, 2.1 times more Vitamin B5, 6.8 times more Vitamin B6 and 8.5 times more Vitamin C than Raw Bulb Fennel.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Bulb Fennel have similar amounts of Vitamin B9 per 14 oz.
• Both Sun-dried Tomatoes, Packed In Oil, Drained 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, Packed In Oil vs Bulb Fennel:

• Sun-dried Tomatoes, Packed In Oil, Drained have 7.2 times more Copper, 3.7 times more Iron, 4.8 times more Magnesium, 2.4 times more Manganese, 2.8 times more Phosphorus, 3.8 times more Potassium, 4.3 times more Selenium, 5.1 times more Sodium and 3.9 times more Zinc than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Bulb Fennel have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sun-dried Tomatoes, Packed In Oil, Drained have 6.9 times more Energy, 70.4 times more Fat, 21 times more Saturated Fat, more Omega 3, 11.7 times more Omega 6, 3.2 times more Carbohydrate, 1.9 times more Fiber and 4.1 times more Protein than Raw Bulb Fennel.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Bulb Fennel have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.