Comparing Nutrients in 14 ounces Dill Seed VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dill Seed	15%	31%	54%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dill Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	41.7% 1211kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	59.5% 57.7g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	0% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	220% 83.7g	110% 41.7g	38g per day for Men 19-50 years
Protein	113% 63.4g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	36% 0.47mg	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	26.8% 107μg	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	0% 0mg	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	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Seed	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	602% 6017mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	344% 3.1mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	242% 1016mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	316% 7.28mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	138% 4707mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	188% 20.6mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.83% 30.6g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dill Seed vs Oil Roasted Almonds:

• Dill Seed Spices have 4.5 times more Vitamin B1, 2.1 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.7 times more Vitamin B9 than Dill Seed Spices.
• Both Dill Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dill Seed vs Oil Roasted Almonds:

• Dill Seed Spices have 5.2 times more Calcium, 4.4 times more Iron, 1.7 times more Potassium, 3 times more Selenium, 20 times more Sodium and 1.7 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Manganese and 1.7 times more Phosphorus than Dill Seed Spices.
• Both Dill Seed Spices and Oil Roasted Almonds have similar amounts of Copper and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dill Seed Spices have more Omega 3, 3.1 times more Carbohydrate and 2 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2 times more Energy, 3.8 times more Fat, 5.8 times more Saturated Fat, 14.1 times more Omega 6 and 1.3 times more Protein than Dill Seed Spices.
• Both Dill Seed Spices as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.