Comparing Nutrients in 100 grams Fennel Seed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Almonds	14%	72%	14%

Macro Nutrients

	Fennel Seed	Almonds	Recommended Dietary Allowance
Energy	12% 345kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	9.94% 1.7g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.2% 52.3g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	105% 39.8g	33% 12.5g	38g per day for Men 19-50 years
Protein	28.2% 16g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Almonds	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	11% 44μg	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	23.3% 21mg	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	171% 25.6mg	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	Almonds	Recommended Dietary Allowance
Calcium	120% 1196mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	115% 1.03mg	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	232% 18.5mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	69.6% 487mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	NA	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.87% 88mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Fennel Seed vs Almonds:

• Fennel Seed Spices have 2 times more Vitamin B1, 1.7 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 3.2 times more Vitamin B2 than Fennel Seed Spices.
• Both Fennel Seed Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Fennel Seed vs Almonds:

• Fennel Seed Spices have 4.4 times more Calcium, 5 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 2.3 times more Potassium and 88 times more Sodium than Almonds.
• Both Fennel Seed Spices and Almonds have similar amounts of Copper, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Fennel Seed Spices have 2.4 times more Carbohydrate and 3.2 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 3.4 times more Fat, 7.9 times more Saturated Fat, 7.3 times more Omega 6 and 1.3 times more Protein than Fennel Seed Spices.
• Both Fennel Seed Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.