Comparing Nutrients in 1 kilogram Fennel Seed VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Fennel Seed	Broccoli Raab	Recommended Dietary Allowance
Energy	119% 3450kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	153% 149g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	NA	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	402% 523g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	1047% 398g	71% 27g	38g per day for Men 19-50 years
Protein	282% 158g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	340% 4.1mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.53mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	378% 60.5mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	362% 4.7mg	132% 1.7mg	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	208% 830μg	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	233% 210mg	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fennel Seed	Broccoli Raab	Recommended Dietary Allowance
Calcium	1196% 11960mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	1186% 10.7mg	46.7% 0.42mg	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	2318% 185mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	917% 3850mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	2840% 65.3mg	172% 3.95mg	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	696% 4870mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	498% 16940mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	58.7% 880mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	336% 37mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	2.4% 88g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Fennel Seed VS Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Fennel Seed vs Broccoli Raab:

• 1 kilogram of Fennel Seed has 2.5 times more Vitamin B1, 2.7 times more Vitamin B2, 5 times more Vitamin B3 and 2.7 times more Vitamin B6 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 18.7 times more Vitamin A than Fennel Seed Spices.
• Both Fennel Seed and Broccoli Raab provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Fennel Seed have insufficient amounts of Vitamin A
• Both Fennel Seed Spices as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fennel Seed vs Broccoli Raab:

• 1 kilogram of Fennel Seed has 11.1 times more Calcium, 25.4 times more Copper, 8.7 times more Iron, 17.5 times more Magnesium, 16.5 times more Manganese, 6.7 times more Phosphorus, 8.6 times more Potassium, 2.7 times more Sodium and 4.8 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 10.5 times more Water than Fennel Seed Spices.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fennel Seed has 15.7 times more Energy, 30.3 times more Fat, 58.3 times more Omega 6, 18.3 times more Carbohydrate, 14.7 times more Fiber and 5 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6