Comparing Nutrients in 7 ounces Fennel Seed VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Fennel Seed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.6% 685kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	30.4% 29.5g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	37% 12g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	56% 31.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Toasted Sunflower Seeds	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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.7% 0.93mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	237% 2373mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	182% 764mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	99% 3362mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Fennel Seed VS Toasted Sunflower Seeds per 7 oz

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

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

• 7 ounces of Fennel Seed have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 15 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B6 than Fennel Seed Spices.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Fennel Seed Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Fennel Seed have 21 times more Calcium, 2.7 times more Iron, 3 times more Magnesium, 3.1 times more Manganese, 3.5 times more Potassium and 29.3 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Copper, 2.4 times more Phosphorus and 1.4 times more Zinc than Fennel Seed Spices.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fennel Seed have 2.5 times more Carbohydrate and 3.5 times more Fiber than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 3.8 times more Fat, 12.4 times more Saturated Fat and 22.1 times more Omega 6 than Fennel Seed Spices.
• Both Fennel Seed and Toasted Sunflower Seeds offer comparable quantities of Protein per seven ounces.