Comparing Nutrients in 14 ounces Dried Dill Weed Spices VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Dill Weed Spices	23%	11%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Dill Weed Spices	Almonds	Recommended Dietary Allowance
Energy	34.6% 1004kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 222g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	142% 54g	131% 49.6g	38g per day for Men 19-50 years
Protein	141% 79.2g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Dried Dill Weed Spices	Almonds	Recommended Dietary Allowance
Vitamin A	129% 1163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	522% 6.8mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	43.7% 175μg	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	220% 198mg	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	678% 102mg	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

	Dried Dill Weed Spices	Almonds	Recommended Dietary Allowance
Calcium	708% 7081mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	455% 4.1mg	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	2420% 194mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	682% 15.7mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	308% 2155mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	386% 13129mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	55% 826mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Dried Dill Weed Spices have more Vitamin A, 2 times more Vitamin B1, 12.5 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dried Dill Weed Spices.
• Both Dried Dill Weed Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Dill Weed Spices have 6.6 times more Calcium, 13.1 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 4.5 times more Potassium and 208 times more Sodium than Almonds.
• While Almonds contain 2.1 times more Copper than Dried Dill Weed Spices.
• Both Dried Dill Weed Spices and Almonds have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Dill Weed Spices have 2.6 times more Carbohydrate than Almonds.
• While Almonds contain 2.3 times more Energy, 11.5 times more Fat and 16.2 times more Saturated Fat than Dried Dill Weed Spices.
• Both Dried Dill Weed Spices and Almonds have similar amounts of Fiber and Protein per 14 oz.
• Both Dried Dill Weed Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.