Comparing Nutrients in 1 pound Sun-dried Tomatoes, Packed In Oil VS Bulb Fennel

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Bulb Fennel	Recommended Dietary Allowance
Energy	33.3% 966kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	25.5% 33g	130g per day for Men 19-50 years
Sugars	NA	24.6% 18g	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	69.2% 26.3g	37% 14g	38g per day for Men 19-50 years
Protein	41% 23g	10% 5.62g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	24% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.45mg	16.4% 0.21mg	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	26% 104μg	30.6% 122μg	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	513% 462mg	60.5% 54.4mg	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	17.5% 2.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	237% 285μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Bulb Fennel	Recommended Dietary Allowance
Calcium	21.3% 213mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	238% 2.15mg	33.3% 0.3mg	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	152% 12mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	37.7% 0.87mg	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	90% 630mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	209% 7099mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	80.4% 1207mg	15.7% 236mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	6.6% 244g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sun-dried Tomatoes, Packed In Oil vs Bulb Fennel:

• Sun-dried Tomatoes, Packed In Oil, Drained have 1.3 times more Vitamin A, 19.3 times more Vitamin B1, 12 times more Vitamin B2, 5.7 times more Vitamin B3, 2.1 times more Vitamin B5, 6.8 times more Vitamin B6 and 8.5 times more Vitamin C than Raw Bulb Fennel.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Bulb Fennel have similar amounts of Vitamin B9 per 1 lb.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sun-dried Tomatoes, Packed In Oil vs Bulb Fennel:

• Sun-dried Tomatoes, Packed In Oil, Drained have 7.2 times more Copper, 3.7 times more Iron, 4.8 times more Magnesium, 2.4 times more Manganese, 2.8 times more Phosphorus, 3.8 times more Potassium, 4.3 times more Selenium, 5.1 times more Sodium and 3.9 times more Zinc than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Bulb Fennel have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sun-dried Tomatoes, Packed In Oil, Drained have 6.9 times more Energy, 70.4 times more Fat, 21 times more Saturated Fat, more Omega 3, 11.7 times more Omega 6, 3.2 times more Carbohydrate, 1.9 times more Fiber and 4.1 times more Protein than Raw Bulb Fennel.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Bulb Fennel have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.