Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Fennel Seed

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Fennel Seed: 87g

Roasted Sunflower Seeds 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 - Roasted Sunflower Seeds or Fennel Seed?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Fennel Seed	16%	33%	51%

Macro Nutrients

	Roasted Sunflower Seeds	Fennel Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	35% 45.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	15% 5.72g	91% 34.6g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	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	4.55% 0.055mg	29.6% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	0.8% 0.72mg	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	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Fennel Seed	Recommended Dietary Allowance
Calcium	3.6% 36mg	104% 1040mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	79.7% 335mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	60.5% 423mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	43.3% 1473mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	5.1% 76.5mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.21% 7.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Fennel Seed:

• Fennel Seed Spices contain 6.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 25.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Fennel Seed Spices have similar amounts of Vitamin B6 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Fennel Seed:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Phosphorus than Fennel Seed Spices.
• While Fennel Seed Spices contain 28.8 times more Calcium, 8.2 times more Iron, 5 times more Magnesium, 5.2 times more Manganese, 3.4 times more Potassium and 49.5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Fennel Seed Spices have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Fat, 6.4 times more Saturated Fat and 11.5 times more Omega 6 than Fennel Seed Spices.
• While Fennel Seed Spices contain 3.7 times more Carbohydrate, 6 times more Fiber and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Fennel Seed Spices have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Fennel Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.