Comparing Nutrients in 1 pound Fennel Seed VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Fennel Seed	Brazilnuts	Recommended Dietary Allowance
Energy	54% 1565kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	69.5% 67.4g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	229% 73g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	45% 7.67g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	475% 181g	89.5% 34g	38g per day for Men 19-50 years
Protein	128% 71.7g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Brazilnuts	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.4mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fennel Seed	Brazilnuts	Recommended Dietary Allowance
Calcium	542% 5425mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	416% 1746mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	1288% 29.6mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	226% 7684mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	26.6% 399mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	153% 16.8mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Fennel Seed VS Brazilnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Fennel Seed vs Brazilnuts:

• 1 pound of Fennel Seed has 10.1 times more Vitamin B2, 20.5 times more Vitamin B3, 4.7 times more Vitamin B6 and 30 times more Vitamin C than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.5 times more Vitamin B1 than Fennel Seed Spices.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Fennel Seed Spices as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fennel Seed vs Brazilnuts:

• 1 pound of Fennel Seed has 7.5 times more Calcium, 7.6 times more Iron, 5.3 times more Manganese, 2.6 times more Potassium and 29.3 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.6 times more Copper and 1.5 times more Phosphorus than Fennel Seed Spices.
• Both Fennel Seed and Brazilnuts contain similar levels of Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fennel Seed has 4.5 times more Carbohydrate and 5.3 times more Fiber than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.9 times more Energy, 4.5 times more Fat, 33.6 times more Saturated Fat and 14.4 times more Omega 6 than Fennel Seed Spices.
• Both Fennel Seed and Brazilnuts offer comparable quantities of Protein per one pound.