Comparing Nutrients in 1 kilogram Boiled Broccoli VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Boiled Broccoli	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	12% 350kcal	87.2% 2530kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	45% 43.6g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	429% 558g	130g per day for Men 19-50 years
Sugars	19% 14g	NA	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	10.2% 7.4g	NA	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	358% 136g	38g per day for Men 19-50 years
Protein	42.5% 24g	356% 200g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	326% 2930μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	348% 4.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	1315% 17mg	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	270% 1080μg	NA	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	721% 649mg	556% 500mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	40% 400mg	1784% 17840mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	544% 4.9mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	6098% 488mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	1074% 4510mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	1717% 39.5mg	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	96% 670mg	776% 5430mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	973% 33080mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	300% 33mg	11mg per day for Men 19-50 years
Water	24% 893g	1.97% 73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Dried Dill Weed Spices:

• Boiled and Drained Broccoli has 1.3 times more Vitamin C than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 3.8 times more Vitamin A, 6.6 times more Vitamin B1, 2.3 times more Vitamin B2, 5.1 times more Vitamin B3 and 8.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Dried Dill Weed Spices:

• Boiled and Drained Broccoli has 12.2 times more Water than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 44.6 times more Calcium, 8 times more Copper, 72.8 times more Iron, 21.5 times more Magnesium, 20.4 times more Manganese, 8.1 times more Phosphorus, 11.3 times more Potassium, 5.1 times more Sodium and 7.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Dried Dill Weed Spices contain 7.2 times more Energy, 10.6 times more Fat, 7.8 times more Carbohydrate, 4.1 times more Fiber and 8.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.