Comparing Nutrients in 100 grams Bulb Fennel VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Bulb Fennel	14%	5%	81%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Bulb Fennel	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	1.07% 31kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	3.06% 2.97g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.6% 7.3g	43% 55.8g	130g per day for Men 19-50 years
Sugars	5.42% 3.93g	52% 37.6g	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	8.16% 3.1g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	2.2% 1.24g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	5.33% 48μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.46% 0.032mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	56.6% 9.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	25.5% 0.33mg	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	6.75% 27μg	17% 68μg	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	13.3% 12mg	43.6% 39.2mg	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	3.87% 0.58mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.3% 62.8μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	4.9% 49mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	7.33% 0.066mg	158% 1.42mg	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	9.13% 0.73mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	80.3% 1.85mg	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	7.14% 50mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	12% 414mg	101% 3427mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	3.47% 52mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.39% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulb Fennel VS Sun-dried Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Bulb Fennel versus 100 g of Sun-dried Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Bulb Fennel vs Sun-dried Tomatoes:

• 100 grams of Bulb Fennel have 58 times more Vitamin E and 1.5 times more Vitamin K than Sun-dried Tomatoes.
• While 100 g of Sun-dried Tomatoes contain 52.8 times more Vitamin B1, 15.3 times more Vitamin B2, 14.1 times more Vitamin B3, 9 times more Vitamin B5, 7.1 times more Vitamin B6, 2.5 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Bulb Fennel.
• Both Bulb Fennel and Sun-dried Tomatoes provide similar amounts of Vitamin A per 100 grams.
• 100 grams of Bulb Fennel have insufficient amounts of Vitamin B1
• 100 grams of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Raw Bulb Fennel as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Bulb Fennel vs Sun-dried Tomatoes:

• 100 grams of Bulb Fennel have 6.2 times more Water than Sun-dried Tomatoes.
• While 100 g of Sun-dried Tomatoes contain 2.2 times more Calcium, 21.6 times more Copper, 12.5 times more Iron, 11.4 times more Magnesium, 9.7 times more Manganese, 7.1 times more Phosphorus, 8.3 times more Potassium, 7.9 times more Selenium, 2.1 times more Sodium and 10 times more Zinc than Raw Bulb Fennel.
• 100 grams of Bulb Fennel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Sun-dried Tomatoes contain 8.3 times more Energy, 14.9 times more Fat, 6.5 times more Omega 6, 7.6 times more Carbohydrate, 9.6 times more Sugars, 4 times more Fiber and 11.4 times more Protein than Raw Bulb Fennel.
• 100 grams of Bulb Fennel provide inadequate amounts of Energy and Omega 6
• Both Raw Bulb Fennel as well as Sun-dried Tomatoes provide inadequate amounts of Omega 3 in 100 grams.