Comparing Nutrients in 500 calories Fennel Seed VS Garlic Powder

Weight per 500 calories

• Fennel Seed: 145g
• Garlic Powder: 151g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Fennel Seed or Garlic Powder?

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Fennel Seed	Garlic Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.2% 21.6g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.7g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.8g	84.5% 110g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	0.65% 0.47g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	152% 57.7g	35.8% 13.6g	38g per day for Men 19-50 years
Protein	41% 23g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Garlic Powder	Recommended Dietary Allowance
Vitamin A	1.13% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	54.8% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	192% 2.5mg	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	NA	17.7% 71μg	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	34% 30.4mg	2% 1.8mg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fennel Seed	Garlic Powder	Recommended Dietary Allowance
Calcium	173% 1733mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	89.5% 0.81mg	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	336% 27mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	133% 558mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	412% 9.47mg	64.3% 1.48mg	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	101% 706mg	89.3% 625mg	700mg per day for Men 19-50 years
Potassium	72.2% 2455mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	NA	65.6% 36μg	55μg per day for Men 19-50 years
Sodium	8.5% 128mg	6.04% 91mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	0.26% 9.74g	3700g per day for Men 19-50 years

Fennel Seed VS Garlic Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fennel Seed or Garlic Powder?

Lets compare vitamin content per 500 calories of Fennel Seed vs Garlic Powder:

• 500 calories of Fennel Seed have 2.4 times more Vitamin B2, 7.3 times more Vitamin B3 and 16.8 times more Vitamin C than Garlic Powder.
• While 500 kcal of Garlic Powder Spices contain 3.7 times more Vitamin B6 than Fennel Seed Spices.
• Both Fennel Seed and Garlic Powder provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Garlic Powder have insufficient amounts of Vitamin B3 and Vitamin C
• Both Fennel Seed Spices as well as Garlic Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fennel Seed vs Garlic Powder:

• 500 calories of Fennel Seed have 14.5 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 4.8 times more Magnesium, 6.4 times more Manganese and 1.4 times more Potassium than Garlic Powder.
• Both Fennel Seed and Garlic Powder contain similar levels of Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fennel Seed have 19.5 times more Fat, 11.3 times more Omega 6 and 4.2 times more Fiber than Garlic Powder.
• While 500 kcal of Garlic Powder Spices contain 1.4 times more Carbohydrate than Fennel Seed Spices.
• Both Fennel Seed and Garlic Powder offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Garlic Powder provide inadequate amounts of Omega 6