Comparing Nutrients in 300 calories Blanched Almonds VS Fennel Seed

Weight per 300 calories

• Blanched Almonds: 50.8g
• Fennel Seed: 87g

Blanched Almonds have 1.7 times more energy per 100g than Fennel Seed. It has very high energy density when compared to other foods. Fennel Seed Spices having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Fennel Seed?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Fennel Seed	16%	33%	51%

Macro Nutrients

	Blanched Almonds	Fennel Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	8.64% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	35% 45.5g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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	0% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	91% 34.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Fennel Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.68% 6.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	29.6% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	31.4% 0.41mg	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	6.23% 25μg	NA	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	0% 0mg	20.3% 18.3mg	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	80.5% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Fennel Seed	Recommended Dietary Allowance
Calcium	12% 120mg	104% 1040mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	103% 0.93mg	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	21% 1.67mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	79.7% 335mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	247% 5.7mg	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	35% 245mg	60.5% 423mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	43.3% 1473mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	5.1% 76.5mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.21% 7.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Fennel Seed:

• Fennel Seed Spices contain 3.7 times more Vitamin B1, 3 times more Vitamin B3, 7 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Fennel Seed Spices have similar amounts of Vitamin B2 per 300 kcal.
• Both Blanched Almonds as well as Fennel Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Fennel Seed:

• Fennel Seed Spices contain 8.7 times more Calcium, 1.8 times more Copper, 9.7 times more Iron, 2.5 times more Magnesium, 6.1 times more Manganese, 1.7 times more Phosphorus, 4.4 times more Potassium, 7.9 times more Sodium and 2.1 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 2.1 times more Fat, 4.8 times more Saturated Fat and 4.3 times more Omega 6 than Fennel Seed Spices.
• While Fennel Seed Spices contain 4.8 times more Carbohydrate, 6.9 times more Fiber and 1.3 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Fennel Seed Spices have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Fennel Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.