Comparing Nutrients in 14 ounces Dill Weed VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Dill Weed	27%	19%	54%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Dill Weed	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	5.9% 171kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	8.47% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 28g	17.8% 23g	130g per day for Men 19-50 years
Sugars	NA	5.04% 3.65g	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	1.26% 0.91g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	22% 8.33g	41.8% 16g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Dill Weed	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	170% 1532μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	21.4% 0.28mg	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	149% 595μg	6.95% 27.8μg	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	375% 337mg	1.32% 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	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Weed	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	82.6% 826mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.95μg	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	327% 26mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	73% 1.67mg	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	37.4% 262mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	86% 2929mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	NA	242% 133μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	292% 4382mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.2% 341g	9% 332g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dill Weed vs Prepared Yellow Mustard:

• Fresh Dill Weed has 77.2 times more Vitamin A, 4.2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6, 21.4 times more Vitamin B9 and 283.3 times more Vitamin C than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 3.1 times more Vitamin B1 than Fresh Dill Weed.
• Both Fresh Dill Weed as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dill Weed vs Prepared Yellow Mustard:

• Fresh Dill Weed has 3.3 times more Calcium, 2 times more Copper, 4.1 times more Iron, 3 times more Manganese, 4.9 times more Potassium and 1.4 times more Zinc than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 1.6 times more Phosphorus and 18.1 times more Sodium than Fresh Dill Weed.
• Both Fresh Dill Weed and Prepared Yellow Mustard have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fresh Dill Weed has 1.2 times more Carbohydrate than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 1.4 times more Energy, 3 times more Fat, 28.8 times more Omega 3, 4.4 times more Omega 6 and 1.9 times more Fiber than Fresh Dill Weed.
• Both Fresh Dill Weed and Prepared Yellow Mustard have similar amounts of Protein per 14 oz.
• Both Fresh Dill Weed as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.