Comparing Nutrients in 7 ounces Fennel Seed VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Fennel Seed	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	23.6% 685kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	30.4% 29.5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	54.7% 71g	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	208% 79g	27% 10.3g	38g per day for Men 19-50 years
Protein	56% 31.4g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.7% 0.93mg	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	237% 2373mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	378% 3.4mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	182% 764mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	170% 3.9mg	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	195% 1367mg	700mg per day for Men 19-50 years
Potassium	99% 3362mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	NA	210% 115μg	55μg per day for Men 19-50 years
Sodium	11.6% 175mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	66.8% 7.34mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Fennel Seed VS Sunflower Seed Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Fennel Seed vs Sunflower Seed Flour:

• 7 ounces of Fennel Seed have 1.3 times more Vitamin B2 and 16.2 times more Vitamin C than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 7.8 times more Vitamin B1 and 1.6 times more Vitamin B6 than Fennel Seed Spices.
• Both Fennel Seed and Sunflower Seed Flour provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Fennel Seed Spices as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fennel Seed vs Sunflower Seed Flour:

• 7 ounces of Fennel Seed have 10.5 times more Calcium, 2.8 times more Iron, 3.3 times more Manganese, 25.3 times more Potassium and 29.3 times more Sodium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.6 times more Copper, 1.4 times more Phosphorus and 1.3 times more Zinc than Fennel Seed Spices.
• Both Fennel Seed and Sunflower Seed Flour contain similar levels of Magnesium per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fennel Seed have 9.2 times more Fat, 1.9 times more Omega 6, 1.5 times more Carbohydrate and 7.7 times more Fiber than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 3 times more Protein than Fennel Seed Spices.
• Both Fennel Seed and Sunflower Seed Flour offer comparable quantities of Energy per seven ounces.