Comparing Nutrients in 1 pound Fennel Seed VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Fennel Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	54% 1565kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	69.5% 67.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	45% 7.67g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	475% 181g	36% 13.6g	38g per day for Men 19-50 years
Protein	128% 71.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.4mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	45.4% 0.59mg	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	34% 136μg	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	106% 95mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fennel Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	542% 5425mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	21.7% 0.2mg	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	1051% 84mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	416% 1746mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	1288% 29.6mg	64% 1.47mg	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	316% 2209mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	226% 7684mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	26.6% 399mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	153% 16.8mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	1.1% 40g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Fennel Seed VS Boiled Spears Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Fennel Seed vs Boiled Spears Frozen Broccoli:

• 1 pound of Fennel Seed has 7.4 times more Vitamin B1, 4.4 times more Vitamin B2, 13.2 times more Vitamin B3 and 3.6 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 7.3 times more Vitamin A and 1.9 times more Vitamin C than Fennel Seed Spices.
• 1 pound of Fennel Seed have insufficient amounts of Vitamin A
• Both Fennel Seed Spices as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fennel Seed vs Boiled Spears Frozen Broccoli:

• 1 pound of Fennel Seed has 23.5 times more Calcium, 24.8 times more Copper, 30.4 times more Iron, 19.3 times more Magnesium, 20.1 times more Manganese, 8.9 times more Phosphorus, 9.4 times more Potassium, 3.7 times more Sodium and 12.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 10.3 times more Water than Fennel Seed Spices.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fennel Seed has 12.3 times more Energy, 135.2 times more Fat, 130 times more Omega 6, 9.8 times more Carbohydrate, 13.3 times more Fiber and 5.1 times more Protein than Boiled Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6