Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Bulb Fennel

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Bulb Fennel	Recommended Dietary Allowance
Energy	40.5% 1175kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	11% 14.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	10.8% 7.8g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	16% 6.15g	38g per day for Men 19-50 years
Protein	71% 40g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	7.17% 0.093mg	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	116% 464μg	13.4% 53.6μg	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	2.43% 2.2mg	26.5% 24mg	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	481% 72mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Bulb Fennel	Recommended Dietary Allowance
Calcium	17.3% 173mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	14.6% 0.13mg	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	106% 8.5mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	16.5% 0.38mg	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	323% 2260mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Bulb Fennel:

• Oil Roasted Sunflower Seed Kernels have 32 times more Vitamin B1, 8.8 times more Vitamin B2, 6.5 times more Vitamin B3, 29.9 times more Vitamin B5, 16.9 times more Vitamin B6, 8.7 times more Vitamin B9 and 62.6 times more Vitamin E than Raw Bulb Fennel.
• While Raw Bulb Fennel contains more Vitamin A, 10.9 times more Vitamin C and 20.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Bulb Fennel:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Calcium, 27.3 times more Copper, 5.9 times more Iron, 7.5 times more Magnesium, 10.9 times more Manganese, 22.8 times more Phosphorus, 111.7 times more Selenium and 26.1 times more Zinc than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 17.3 times more Sodium and 58.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Bulb Fennel have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 19.1 times more Energy, 256.5 times more Fat, 78.5 times more Saturated Fat, more Omega 3, 202.4 times more Omega 6, 3.1 times more Carbohydrate, 3.4 times more Fiber and 16.2 times more Protein than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Bulb Fennel have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.