Comparing Nutrients in 500 calories Sun-dried Tomatoes VS Bulb Fennel

Weight per 500 calories

• Sun-dried Tomatoes: 194g
• Bulb Fennel: 1613g

Sun-dried Tomatoes have 8.3 times more energy per 100g than Bulb Fennel. It has high energy density when compared to other foods. Raw Bulb Fennel having low energy density.

Which food has more nutrients per 500 calories - Sun-dried Tomatoes or Bulb Fennel?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Sun-dried Tomatoes	Bulb Fennel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.76g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	16% 2.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	91% 118g	130g per day for Men 19-50 years
Sugars	100% 73g	87.4% 63.4g	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	62.7% 24g	132% 50g	38g per day for Men 19-50 years
Protein	49% 27.3g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	9.47% 85.3μg	86% 774μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.3% 1.02mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.5mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	58.3% 0.76mg	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	33% 132μg	109% 435μg	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	84.4% 76mg	215% 194mg	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	0.13% 0.019mg	62.4% 9.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.4% 83.3μg	844% 1013μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Bulb Fennel	Recommended Dietary Allowance
Calcium	21.3% 213mg	79% 790mg	1000mg per day for Men 19-50 years
Copper	306% 2.76mg	118% 1.06mg	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	220% 17.6mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	65.3% 274mg	420mg per day for Men 19-50 years
Manganese	156% 3.58mg	134% 3.1mg	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	99% 690mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	195% 6641mg	196% 6677mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	14% 207mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	29.3% 3.23mg	11mg per day for Men 19-50 years
Water	0.76% 28.2g	39.3% 1455g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sun-dried Tomatoes vs Bulb Fennel:

• Sun-dried Tomatoes have 6.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 9.1 times more Vitamin A, 3.3 times more Vitamin B9, 2.5 times more Vitamin C, 482.7 times more Vitamin E and 12.2 times more Vitamin K than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Raw Bulb Fennel have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Sun-dried Tomatoes as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sun-dried Tomatoes vs Bulb Fennel:

• Sun-dried Tomatoes have 2.6 times more Copper, 1.5 times more Iron and 1.4 times more Magnesium than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 3.7 times more Calcium, 4 times more Sodium and 51.6 times more Water than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Raw Bulb Fennel have similar amounts of Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sun-dried Tomatoes have 1.8 times more Fat and 1.4 times more Protein than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 1.3 times more Omega 6 and 2.1 times more Fiber than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Raw Bulb Fennel have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Sun-dried Tomatoes as well as Raw Bulb Fennel have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.