Comparing Nutrients in 1 pound Fennel Seed VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Fennel Seed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	54% 1565kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	69.5% 67.4g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	45% 7.67g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	NA	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	137% 52g	38g per day for Men 19-50 years
Protein	128% 71.7g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Toasted Sunflower Seeds	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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fennel Seed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	542% 5425mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	416% 1746mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	1288% 29.6mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	226% 7684mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Fennel Seed VS Toasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Fennel Seed vs Toasted Sunflower Seeds:

• 1 pound of Fennel Seed has 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 15 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Vitamin B6 than Fennel Seed Spices.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Fennel Seed Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fennel Seed vs Toasted Sunflower Seeds:

• 1 pound of Fennel Seed has 21 times more Calcium, 2.7 times more Iron, 3 times more Magnesium, 3.1 times more Manganese, 3.5 times more Potassium and 29.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Copper, 2.4 times more Phosphorus and 1.4 times more Zinc than Fennel Seed Spices.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fennel Seed has 2.5 times more Carbohydrate and 3.5 times more Fiber than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 3.8 times more Fat, 12.4 times more Saturated Fat and 22.1 times more Omega 6 than Fennel Seed Spices.
• Both Fennel Seed and Toasted Sunflower Seeds offer comparable quantities of Protein per one pound.