Comparing Nutrients in 5 ounces Blanched Almonds VS Fennel Seed

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Fennel Seed	16%	33%	51%

Macro Nutrients

	Blanched Almonds	Fennel Seed	Recommended Dietary Allowance
Energy	29% 836kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	57% 74g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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	0% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	148% 56.4g	38g per day for Men 19-50 years
Protein	54% 30.3g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Fennel Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	53.6% 8.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	51.2% 0.67mg	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	17.4% 69.5μg	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% 0mg	33% 29.8mg	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	224% 33.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Fennel Seed	Recommended Dietary Allowance
Calcium	33.5% 335mg	170% 1695mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	168% 1.5mg	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	58% 4.65mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	130% 546mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	403% 9.26mg	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	97% 682mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	70.6% 2401mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	8.3% 125mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	47.7% 5.24mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Fennel Seed:

• Blanched Almonds have 2 times more Vitamin B2 than Fennel Seed Spices.
• While Fennel Seed Spices contain 2.1 times more Vitamin B1, 1.7 times more Vitamin B3, 4.1 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Fennel Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Fennel Seed:

• Fennel Seed Spices contain 5.1 times more Calcium, 5.7 times more Iron, 1.4 times more Magnesium, 3.6 times more Manganese, 2.6 times more Potassium and 4.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Fennel Seed Spices have similar amounts of Copper, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.7 times more Energy, 3.5 times more Fat, 8.2 times more Saturated Fat, 7.3 times more Omega 6 and 1.4 times more Protein than Fennel Seed Spices.
• While Fennel Seed Spices contain 2.8 times more Carbohydrate and 4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Fennel Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.