Comparing Nutrients in 100 calories Cooked Broccoli Raab VS Dried Dill Weed Spices

Weight per 100 calories

• Cooked Broccoli Raab: 400g
• Dried Dill Weed Spices: 39.5g

Dried Dill Weed Spices have 10.1 times more energy per unit of mass than Cooked Broccoli Raab, which is high in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Broccoli Raab or Dried Dill Weed Spices?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Cooked Broccoli Raab	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.14% 2.08g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	50.3% 0.8g	NA	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	17% 22g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	NA	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	1.32% 0.96g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.5% 11g	14% 5.38g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	101% 908μg	13% 116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	13.8% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	8.63% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	6.93% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	52% 0.68mg	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	71% 284μg	NA	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	164% 148mg	22% 19.8mg	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	67.5% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	853% 1024μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	47% 472mg	70.5% 705mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	21.5% 0.19mg	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	63.5% 5.1mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	68% 1.56mg	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	47% 328mg	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	40.4% 1372mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	9.45% 5.2μg	NA	55μg per day for Men 19-50 years
Sodium	15% 224mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.9% 366g	0.078% 2.9g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Dried Dill Weed Spices Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Broccoli Raab or Dried Dill Weed Spices?

Lets compare vitamin content per 100 calories of Cooked Broccoli Raab vs Dried Dill Weed Spices:

• 100 calories of Cooked Broccoli Raab have 7.8 times more Vitamin A, 4.1 times more Vitamin B1, 5 times more Vitamin B2, 7.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 7.5 times more Vitamin C than Dried Dill Weed Spices.
• Both Cooked Broccoli Raab as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Broccoli Raab vs Dried Dill Weed Spices:

• 100 calories of Cooked Broccoli Raab have 1.5 times more Copper, 1.5 times more Phosphorus, 2.7 times more Sodium, 1.7 times more Zinc and 126.7 times more Water than Dried Dill Weed Spices.
• While 100 kcal of Dried Dill Weed Spices contain 1.5 times more Calcium, 3.8 times more Iron and 1.7 times more Magnesium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Dried Dill Weed Spices contain similar levels of Manganese and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Broccoli Raab have 1.2 times more Fat, 2.1 times more Fiber and 1.9 times more Protein than Dried Dill Weed Spices.
• While 100 kcal of Dried Dill Weed Spices contain 1.8 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Dried Dill Weed Spices offer comparable quantities of Energy per 100 calories.