Comparing Nutrients in 7 ounces Fennel Seed VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Fennel Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	23.6% 685kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	30.4% 29.5g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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	0% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	208% 79g	55% 21g	38g per day for Men 19-50 years
Protein	56% 31.4g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.7% 0.93mg	18% 0.23mg	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	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	46.3% 41.7mg	0% 0mg	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	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fennel Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	237% 2373mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	211% 1.9mg	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	460% 36.8mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	182% 764mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	212% 4.9mg	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	138% 966mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	99% 3362mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	11.6% 175mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	66.8% 7.34mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Fennel Seed VS Oil Roasted Almonds per 7 oz

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

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

• 7 ounces of Fennel Seed have 4.4 times more Vitamin B1, 1.7 times more Vitamin B3, 4 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.2 times more Vitamin B2 than Fennel Seed Spices.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Fennel Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Fennel Seed have 4.1 times more Calcium, 5 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 2.4 times more Potassium, 88 times more Sodium and 1.2 times more Zinc than Oil Roasted Almonds.
• Both Fennel Seed and Oil Roasted Almonds contain similar levels of Copper and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fennel Seed have 3 times more Carbohydrate and 3.8 times more Fiber than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.8 times more Energy, 3.7 times more Fat, 8.8 times more Saturated Fat, 8 times more Omega 6 and 1.3 times more Protein than Fennel Seed Spices.