Comparing Nutrients in 100 grams Fennel Seed VS Garlic Powder

Macros Ratio

	Protein	Fat	Carbs
Fennel Seed	16%	33%	51%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Fennel Seed	Garlic Powder	Recommended Dietary Allowance
Energy	12% 345kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	9.94% 1.7g	0.84% 0.14g	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	56% 72.7g	130g per day for Men 19-50 years
Sugars	NA	3.35% 2.43g	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	0.43% 0.31g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	105% 39.8g	23.7% 9g	38g per day for Men 19-50 years
Protein	28.2% 16g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Fennel Seed	Garlic Powder	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	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	4.98% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	127% 1.65mg	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	11.8% 47μg	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	1.33% 1.2mg	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	4.47% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fennel Seed	Garlic Powder	Recommended Dietary Allowance
Calcium	120% 1196mg	7.9% 79mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	59.2% 0.53mg	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	70.6% 5.65mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	42.6% 0.98mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	NA	43.5% 24μg	55μg per day for Men 19-50 years
Sodium	5.87% 88mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	27% 3mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.17% 6.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Fennel Seed VS Garlic Powder per 100 g

Compare the macro and micronutrient content in 100 g of Fennel Seed versus 100 g of Garlic Powder to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Fennel Seed have 2.5 times more Vitamin B2, 7.6 times more Vitamin B3 and 17.5 times more Vitamin C than Garlic Powder.
• While 100 g of Garlic Powder Spices contain 3.5 times more Vitamin B6 than Fennel Seed Spices.
• Both Fennel Seed and Garlic Powder provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Garlic Powder have insufficient amounts of Vitamin C
• Both Fennel Seed Spices as well as Garlic Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Fennel Seed vs Garlic Powder:

• 100 grams of Fennel Seed have 15.1 times more Calcium, 2 times more Copper, 3.3 times more Iron, 5 times more Magnesium, 6.7 times more Manganese, 1.4 times more Potassium, 1.5 times more Sodium and 1.2 times more Zinc than Garlic Powder.
• Both Fennel Seed and Garlic Powder contain similar levels of Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Fennel Seed have 20.4 times more Fat, 11.8 times more Omega 6 and 4.4 times more Fiber than Garlic Powder.
• While 100 g of Garlic Powder Spices contain 1.4 times more Carbohydrate than Fennel Seed Spices.
• Both Fennel Seed and Garlic Powder offer comparable quantities of Energy and Protein per 100 grams.
• 100 grams of Garlic Powder provide inadequate amounts of Omega 6