Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Fennel Seed

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Fennel Seed: 87g

Toasted Sunflower Seeds have 1.8 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.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Fennel Seed?

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Fennel Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	7.68% 9.98g	35% 45.5g	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	14.7% 5.57g	91% 34.6g	38g per day for Men 19-50 years
Protein	15% 8.34g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	13% 0.16mg	29.6% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	33% 5.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	29% 115μg	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	0.75% 0.68mg	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	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

	Toasted Sunflower Seeds	Fennel Seed	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	104% 1040mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	41.3% 3.3mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	79.7% 335mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	60.5% 423mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	43.3% 1473mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	5.1% 76.5mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.21% 7.66g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Fennel Seed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Fennel Seed?

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

• 300 kcal of Fennel Seed Spices contain 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 26.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Fennel Seed provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Fennel Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Fennel Seed:

• 300 calories of Toasted Sunflower Seeds have 1.3 times more Phosphorus than Fennel Seed.
• While 300 kcal of Fennel Seed Spices contain 37.6 times more Calcium, 4.9 times more Iron, 5.4 times more Magnesium, 5.5 times more Manganese, 6.2 times more Potassium and 1.3 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Fennel Seed contain similar levels of Copper per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 2.1 times more Fat, 6.9 times more Saturated Fat and 12.3 times more Omega 6 than Fennel Seed.
• While 300 kcal of Fennel Seed Spices contain 4.6 times more Carbohydrate, 6.2 times more Fiber and 1.6 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Fennel Seed offer comparable quantities of Energy per 300 calories.