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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Fennel Seed	16%	33%	51%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Fennel Seed	Recommended Dietary Allowance
Energy	40.5% 1175kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	399% 68g	19.7% 3.35g	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	80% 104g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	% 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	208% 79g	38g per day for Men 19-50 years
Protein	71% 40g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Fennel Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	71.7% 0.93mg	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	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	2.43% 2.2mg	46.3% 41.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Fennel Seed	Recommended Dietary Allowance
Calcium	17.3% 173mg	237% 2373mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	235% 2.1mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	182% 764mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	564% 13mg	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	138% 966mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	99% 3362mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	11.6% 175mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Fennel Seed per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Fennel Seed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Vitamin B6 than Fennel Seed.
• While 7 oz of Fennel Seed Spices contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 19.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Fennel Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Copper, 2.3 times more Phosphorus and 1.4 times more Zinc than Fennel Seed.
• While 7 oz of Fennel Seed Spices contain 13.7 times more Calcium, 4.3 times more Iron, 3 times more Magnesium, 3.1 times more Manganese, 3.5 times more Potassium and 29.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Energy, 3.4 times more Fat, 14.7 times more Saturated Fat, 20.2 times more Omega 6 and 1.3 times more Protein than Fennel Seed.
• While 7 oz of Fennel Seed Spices contain 2.3 times more Carbohydrate and 3.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.