Comparing Nutrients in 14 ounces Basil VS Dill Weed

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Dill Weed	27%	19%	54%

Macro Nutrients

	Basil	Dill Weed	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	78.4% 1.25g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	21.4% 28g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	0.11% 0.079g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	22% 8.33g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Basil	Dill Weed	Recommended Dietary Allowance
Vitamin A	116% 1048μg	170% 1532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	56.5% 0.73mg	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	67.5% 270μg	149% 595μg	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	79.4% 71.4mg	375% 337mg	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	21% 3.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1372% 1646μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Dill Weed	Recommended Dietary Allowance
Calcium	70.3% 703mg	82.6% 826mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	64.4% 0.58mg	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	157% 12.6mg	327% 26mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	218% 5mg	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	31.8% 222mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	34.4% 1171mg	86% 2929mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	9.88% 365g	9.2% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Basil vs Dill Weed:

• Fresh Dill Weed contains 1.5 times more Vitamin A, 1.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B9 and 4.7 times more Vitamin C than Fresh Basil.
• Both Fresh Basil and Fresh Dill Weed have similar amounts of Vitamin B6 per 14 oz.
• Both Fresh Basil as well as Fresh Dill Weed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Basil vs Dill Weed:

• Fresh Basil has 2.6 times more Copper than Fresh Dill Weed.
• While Fresh Dill Weed contains 2.1 times more Iron, 2.5 times more Potassium and 15.3 times more Sodium than Fresh Basil.
• Both Fresh Basil and Fresh Dill Weed have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fresh Basil has 24.3 times more Omega 3 than Fresh Dill Weed.
• While Fresh Dill Weed contains 1.9 times more Energy, 1.8 times more Fat, 2.6 times more Carbohydrate and 1.3 times more Fiber than Fresh Basil.
• Both Fresh Basil and Fresh Dill Weed have similar amounts of Protein per 14 oz.
• Both Fresh Basil as well as Fresh Dill Weed have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.