Comparing Nutrients in 5 ounces Fennel Seed VS Fenugreek Seed

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Fenugreek Seed	24%	15%	61%

Macro Nutrients

	Fennel Seed	Fenugreek Seed	Recommended Dietary Allowance
Energy	17% 489kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	21.7% 21g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	63.6% 82.7g	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	148% 56.4g	92% 35g	38g per day for Men 19-50 years
Protein	40% 22.4g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Fenugreek Seed	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.58mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.2% 0.67mg	65.4% 0.85mg	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	20% 80.8μg	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	33% 29.8mg	4.72% 4.25mg	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

	Fennel Seed	Fenugreek Seed	Recommended Dietary Allowance
Calcium	170% 1695mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	175% 1.57mg	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	328% 26.3mg	594% 47.5mg	8mg per day for Men 19-50 years
Magnesium	130% 546mg	64.5% 271mg	420mg per day for Men 19-50 years
Manganese	403% 9.26mg	75.7% 1.74mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	70.6% 2401mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	NA	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	8.3% 125mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	47.7% 5.24mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.34% 12.5g	3700g per day for Men 19-50 years

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

• Fennel Seed Spices have 1.3 times more Vitamin B1, 3.7 times more Vitamin B3 and 7 times more Vitamin C than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 1.3 times more Vitamin B6 than Fennel Seed Spices.
• Both Fennel Seed Spices and Fenugreek Seed Spices have similar amounts of Vitamin B2 per 5 oz.
• Both Fennel Seed Spices as well as Fenugreek Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Fennel Seed vs Fenugreek Seed:

• Fennel Seed Spices have 6.8 times more Calcium, 2 times more Magnesium, 5.3 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 1.3 times more Sodium and 1.5 times more Zinc than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 1.8 times more Iron than Fennel Seed Spices.
• Both Fennel Seed Spices and Fenugreek Seed Spices have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Fennel Seed Spices have 2.3 times more Fat and 1.6 times more Fiber than Fenugreek Seed Spices.
• While Fenugreek Seed Spices contain 3 times more Saturated Fat and 1.5 times more Protein than Fennel Seed Spices.
• Both Fennel Seed Spices and Fenugreek Seed Spices have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Fennel Seed Spices as well as Fenugreek Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.