Comparing Nutrients in 1 kilogram Bulb Fennel VS Tomatillos

Macros Ratio

	Protein	Fat	Carbs
Bulb Fennel	14%	5%	81%
Tomatillos	11%	25%	64%

Macro Nutrients

	Bulb Fennel	Tomatillos	Recommended Dietary Allowance
Energy	10.7% 310kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.94% 1.7g	23.6% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	45% 58.4g	130g per day for Men 19-50 years
Sugars	54.2% 39.3g	54.2% 39.3g	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	81.6% 31g	50% 19g	38g per day for Men 19-50 years
Protein	22% 12.4g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Tomatillos	Recommended Dietary Allowance
Vitamin A	53.3% 480μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	43% 0.56mg	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	17.5% 70μg	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	133% 120mg	130% 117mg	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	38.7% 5.8mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	523% 628μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Tomatillos	Recommended Dietary Allowance
Calcium	49% 490mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	87.8% 0.79mg	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	91% 7.3mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	66.5% 1.53mg	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	71.4% 500mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.8% 916g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulb Fennel VS Tomatillos per 1 kg

Compare the macro and micronutrient content in 1 kg of Bulb Fennel versus 1 kg of Tomatillos to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bulb Fennel vs Tomatillos:

• 1 kilogram of Bulb Fennel has 8 times more Vitamin A, 1.5 times more Vitamin B5, 3.9 times more Vitamin B9, 1.5 times more Vitamin E and 6.2 times more Vitamin K than Tomatillos.
• While 1 kg of Raw Tomatillos contains 4.4 times more Vitamin B1 and 2.9 times more Vitamin B3 than Raw Bulb Fennel.
• Both Bulb Fennel and Tomatillos provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Bulb Fennel have insufficient amounts of Vitamin B1
• 1 kilogram of Tomatillos have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Bulb Fennel as well as Raw Tomatillos have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bulb Fennel vs Tomatillos:

• 1 kilogram of Bulb Fennel has 7 times more Calcium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 52 times more Sodium than Tomatillos.
• Both Bulb Fennel and Tomatillos contain similar levels of Copper, Iron, Magnesium and Water per one kilogram.
• 1 kilogram of Bulb Fennel lack sufficient amounts of Zinc
• 1 kilogram of Tomatillos lack sufficient amounts of Calcium
• Both Raw Bulb Fennel as well as Raw Tomatillos lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bulb Fennel has 1.3 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Tomatillos.
• While 1 kg of Raw Tomatillos contains 2.4 times more Omega 6 than Raw Bulb Fennel.
• Both Bulb Fennel and Tomatillos offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Bulb Fennel provide inadequate amounts of Omega 6
• 1 kilogram of Tomatillos provide inadequate amounts of Protein
• Both Raw Bulb Fennel as well as Raw Tomatillos provide inadequate amounts of Energy and Omega 3 in one kilogram.