Comparing Nutrients in 100 calories Sun-dried Tomatoes, Packed In Oil VS Bulb Fennel

Weight per 100 calories

• Sun-dried Tomatoes, Packed In Oil: 47g
• Bulb Fennel: 323g

Sun-dried Tomatoes, Packed In Oil have 6.9 times more energy per 100g than Bulb Fennel. It has above average energy density when compared to other foods. Raw Bulb Fennel having low energy density.

Which food has more nutrients per 100 calories - Sun-dried Tomatoes, Packed In Oil or Bulb Fennel?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Bulb Fennel	14%	5%	81%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Bulb Fennel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	2.78% 0.89g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	18% 23.5g	130g per day for Men 19-50 years
Sugars	NA	17.5% 12.7g	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	7.17% 2.72g	26.3% 10g	38g per day for Men 19-50 years
Protein	4.24% 2.38g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	3.34% 30μg	17.2% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.55% 0.091mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	11.7% 0.15mg	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	2.7% 10.8μg	21.8% 87μg	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	53% 47.8mg	43% 38.7mg	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	NA	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	169% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Bulb Fennel	Recommended Dietary Allowance
Calcium	2.2% 22mg	16% 158mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	23.7% 0.21mg	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	15.7% 1.26mg	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	26.8% 0.62mg	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	9.32% 65.3mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	39.3% 1335mg	3400mg per day for Men 19-50 years
Selenium	2.56% 1.4μg	4.1% 2.26μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	3.33% 0.37mg	5.87% 0.65mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	7.86% 291g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sun-dried Tomatoes, Packed In Oil vs Bulb Fennel:

• Sun-dried Tomatoes, Packed In Oil, Drained have 2.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.2 times more Vitamin C than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 5.2 times more Vitamin A, 3.3 times more Vitamin B5 and 8.1 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Bulb Fennel have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sun-dried Tomatoes, Packed In Oil vs Bulb Fennel:

• Raw Bulb Fennel contains 7.2 times more Calcium, 1.9 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Selenium, 1.3 times more Sodium, 1.8 times more Zinc and 11.5 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Bulb Fennel have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Sun-dried Tomatoes, Packed In Oil, Drained have 10.2 times more Fat, 3.1 times more Saturated Fat, more Omega 3 and 1.7 times more Omega 6 than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 2.1 times more Carbohydrate, 3.7 times more Fiber and 1.7 times more Protein than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Bulb Fennel have similar amounts of Energy per 100 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Bulb Fennel have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.