Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Fennel Seed

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Fennel Seed: 145g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	22.2% 21.6g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	2.17% 0.7g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	58.3% 75.8g	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	24.4% 9.3g	152% 57.7g	38g per day for Men 19-50 years
Protein	25% 14g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Fennel Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.13% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	52.4% 0.68mg	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	48% 192μg	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	1.26% 1.13mg	34% 30.4mg	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	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	4.6% 46mg	173% 1733mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	172% 1.55mg	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	68.8% 5.5mg	336% 27mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	133% 558mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	412% 9.47mg	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	134% 935mg	101% 706mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	72.2% 2455mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	8.5% 128mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.35% 12.8g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Fennel Seed Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Fennel Seed?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Fennel Seed:

• 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Fennel Seed:

• 500 calories of Toasted Sunflower Seeds have 1.3 times more Phosphorus than Fennel Seed.
• While 500 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 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.