Comparing Nutrients in 100 grams Fennel Seed VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Oranges	7%	2%	91%

Macro Nutrients

	Fennel Seed	Oranges	Recommended Dietary Allowance
Energy	12% 345kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	NA	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	9.94% 1.7g	0.11% 0.018g	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	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	NA	13% 9.35g	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	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	105% 39.8g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	28.2% 16g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Oranges	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	4.6% 0.06mg	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	7.5% 30μg	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	59% 53.2mg	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	NA	1.2% 0.18mg	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	Oranges	Recommended Dietary Allowance
Calcium	120% 1196mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	5% 0.045mg	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	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	1.1% 0.025mg	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	69.6% 487mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	5.87% 88mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	2.34% 86.8g	3700g per day for Men 19-50 years

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

• Fennel Seed Spices have 4.7 times more Vitamin B1, 8.8 times more Vitamin B2, 21.5 times more Vitamin B3 and 7.8 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin A and 2.5 times more Vitamin C than Fennel Seed Spices.
• Both Fennel Seed Spices as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Fennel Seed vs Oranges:

• Fennel Seed Spices have 29.9 times more Calcium, 23.7 times more Copper, 185.4 times more Iron, 38.5 times more Magnesium, 261.3 times more Manganese, 34.8 times more Phosphorus, 9.4 times more Potassium, more Sodium and 52.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 9.8 times more Water than Fennel Seed Spices.

Comparison of macro-nutrients per 100 grams:

• Fennel Seed Spices have 7.3 times more Energy, 123.9 times more Fat, 32 times more Saturated Fat, 93.9 times more Omega 6, 4.5 times more Carbohydrate, 16.6 times more Fiber and 16.8 times more Protein than Raw Oranges.
• Both Fennel Seed Spices as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.