Comparing Nutrients in 14 ounces Boiled Broccoli VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Boiled Broccoli	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	4.8% 139kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	170% 222g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	142% 54g	38g per day for Men 19-50 years
Protein	17% 9.45g	141% 79.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	34% 306μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	69.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	522% 6.8mg	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	107% 429μg	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	286% 258mg	220% 198mg	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	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	16% 159mg	708% 7081mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	216% 1.94mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	2420% 194mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	682% 15.7mg	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	38% 266mg	308% 2155mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	386% 13129mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.78% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Dried Dill Weed Spices:

• Boiled and Drained Broccoli has 1.3 times more Vitamin C than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 3.8 times more Vitamin A, 6.6 times more Vitamin B1, 2.3 times more Vitamin B2, 5.1 times more Vitamin B3 and 8.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Dried Dill Weed Spices:

• Boiled and Drained Broccoli has 12.2 times more Water than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 44.6 times more Calcium, 8 times more Copper, 72.8 times more Iron, 21.5 times more Magnesium, 20.4 times more Manganese, 8.1 times more Phosphorus, 11.3 times more Potassium, 5.1 times more Sodium and 7.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Dried Dill Weed Spices contain 7.2 times more Energy, 10.6 times more Fat, 7.8 times more Carbohydrate, 4.1 times more Fiber and 8.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.