Comparing Nutrients in 100 calories Bulb FennelVS Baked White Potatoes

Weight per 100 calories

Bulb Fennel

323g

Baked White Potatoes

109g

Baked Whole White Potatoes have 3 times more energy per unit of mass than Raw Bulb Fennel, which is average in comparison to other foods. Bulb Fennel having low energy density.

Which food has more nutrients per 100 calories - Bulb Fennel or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Bulb Fennel

14%

81%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Bulb Fennelvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.67%0.65g

Fat

0.17%0.16g

0.65 gvs0.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.91%0.29g

Saturated Fat

0.14%0.043g

0.29 gvs0.043 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

1%0.016g

0 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.2%0.55g

Omega 6

0.31%0.053g

0.55 gvs0.053 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23.5g

Carbohydrate

17.6%23g

23.5 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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17.5%12.7g

Sugars

2.3%1.66g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

12.7 gvs1.66 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.54%0.39g

≤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]

NA gvs0.39 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.68g

NA gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26.3%10g

Fiber

6%2.3g

10 gvs2.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.14%4g

Protein

4.08%2.3g

4 gvs2.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Bulb Fennelvs Baked White Potatoes

17.2%155μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

155 μgvs1.1 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.7%0.032mg

Vitamin B1

4.35%0.052mg

Thiamine

0.032 mgvs0.052 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.94%0.1mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.1 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.06mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

2.06 mgvs1.66 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15%0.75mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.75 mgvs0.42 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11.7%0.15mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.15 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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21.8%87μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

87 μgvs41.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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43%38.7mg

Vitamin C

15.2%13.7mg

Ascorbic acid

38.7 mgvs13.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12.5%1.87mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

1.87 mgvs0.043 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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169%203μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

203 μgvs2.93 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Bulb Fennelvs Baked White Potatoes

16%158mg

Calcium

1.1%11mg

158 mgvs11 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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23.7%0.21mg

Copper

15.3%0.14mg

0.21 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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29.4%2.35mg

Iron

8.7%0.7mg

2.35 mgvs0.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%55mg

Magnesium

7%29.3mg

55 mgvs29.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.8%0.62mg

Manganese

8.93%0.21mg

0.62 mgvs0.21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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23%161mg

Phosphorus

11.6%81.5mg

161 mgvs81.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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39.3%1335mg

Potassium

17.4%591mg

1335 mgvs591 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.1%2.26μg

Selenium

0.99%0.54μg

2.26 μgvs0.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%168mg

Sodium

0.51%7.6mg

168 mgvs7.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.87%0.65mg

Zinc

3.46%0.38mg

0.65 mgvs0.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.86%291g

Water

2.2%82g

291 gvs82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Bulb Fennel vs Baked White Potatoes:

Raw Bulb Fennel has 142.5 times more Vitamin A, 2.2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B9, 2.8 times more Vitamin C, 43 times more Vitamin E and 69 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Vitamin B1 and 1.5 times more Vitamin B6 than Raw Bulb Fennel.
Both Raw Bulb Fennel as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Bulb Fennel vs Baked White Potatoes:

Raw Bulb Fennel has 14.5 times more Calcium, 1.5 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 4.2 times more Selenium, 22 times more Sodium, 1.7 times more Zinc and 3.5 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

Raw Bulb Fennel has 10.2 times more Omega 6, 7.6 times more Sugars, 4.4 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3 than Raw Bulb Fennel.
Both Raw Bulb Fennel and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Bulb Fennel as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Bulb FennelVS Hamburger Pickle relishBaked White PotatoesVS Hamburger Pickle relishBulb FennelVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Bulb FennelVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Bulb Fennel or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: