Comparing Nutrients in 14 ounces Dill Seed VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dill Seed	15%	31%	54%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dill Seed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	41.7% 1211kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	59.5% 57.7g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	220% 83.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	113% 63.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	39.7% 0.52mg	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	9.92% 39.7μg	66.5% 266μg	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	93% 83.3mg	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Seed	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	602% 6017mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	344% 3.1mg	16.8% 0.15mg	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	810% 65mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	242% 1016mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	316% 7.28mg	50.7% 1.17mg	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	157% 1099mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	138% 4707mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	188% 20.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.83% 30.6g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dill Seed vs Frozen Chopped Broccoli:

• Dill Seed Spices have 7.9 times more Vitamin B1, 3 times more Vitamin B2, 6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 6.7 times more Vitamin B9 and 2.7 times more Vitamin C than Dill Seed Spices.
• Both Dill Seed Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dill Seed vs Frozen Chopped Broccoli:

• Dill Seed Spices have 27.1 times more Calcium, 20.5 times more Copper, 20.2 times more Iron, 14.2 times more Magnesium, 6.2 times more Manganese, 5.5 times more Phosphorus, 5.6 times more Potassium, 4.3 times more Selenium and 10.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11.9 times more Water than Dill Seed Spices.
• Both Dill Seed Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dill Seed Spices have 11.7 times more Energy, 50.1 times more Fat, 16.6 times more Saturated Fat, 1.4 times more Omega 3, 31 times more Omega 6, 11.5 times more Carbohydrate, 7 times more Fiber and 5.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Dill Seed Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.