Comparing Nutrients in 14 ounces Dried Dill Weed Spices VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Dill Weed Spices	23%	11%	66%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Dill Weed Spices	Blanched Almonds	Recommended Dietary Allowance
Energy	34.6% 1004kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	142% 54g	103% 39.3g	38g per day for Men 19-50 years
Protein	141% 79.2g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Dried Dill Weed Spices	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	522% 6.8mg	35% 0.46mg	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	NA	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	708% 7081mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	682% 15.7mg	317% 7.3mg	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	308% 2155mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	386% 13129mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	55% 826mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.48% 18g	3700g per day for Men 19-50 years

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

• Dried Dill Weed Spices have more Vitamin A, 2.2 times more Vitamin B1, 14.9 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2 than Dried Dill Weed Spices.
• Both Dried Dill Weed Spices and Blanched Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Dried Dill Weed Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Dill Weed Spices have 7.6 times more Calcium, 14.9 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 5 times more Potassium and 10.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Copper than Dried Dill Weed Spices.
• Both Dried Dill Weed Spices and Blanched Almonds have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Dill Weed Spices have 3 times more Carbohydrate and 1.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Energy, 12 times more Fat and 16.9 times more Saturated Fat than Dried Dill Weed Spices.
• Both Dried Dill Weed Spices and Blanched Almonds have similar amounts of Protein per 14 oz.
• Both Dried Dill Weed Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.