Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	8.97% 260kcal	87.2% 2530kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	45% 43.6g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	429% 558g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	358% 136g	38g per day for Men 19-50 years
Protein	50% 28g	356% 200g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	326% 2930μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	348% 4.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	56% 560mg	1784% 17840mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	544% 4.9mg	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	101% 8.1mg	6098% 488mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	1074% 4510mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	71.4% 500mg	776% 5430mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	973% 33080mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	300% 33mg	11mg per day for Men 19-50 years
Water	24.7% 915g	1.97% 73g	3700g per day for Men 19-50 years

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

• Dried Dill Weed Spices contain 5.6 times more Vitamin A, 7.9 times more Vitamin B1, 3 times more Vitamin B2, 6 times more Vitamin B3 and 13.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dried Dill Weed Spices have similar amounts of Vitamin C per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Dried Dill Weed Spices:

• Frozen Chopped Broccoli, Unprepared has 12.5 times more Water than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 31.9 times more Calcium, 12.9 times more Copper, 60.2 times more Iron, 25.1 times more Magnesium, 13.4 times more Manganese, 10.9 times more Phosphorus, 15.6 times more Potassium, 8.7 times more Sodium and 6.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Dried Dill Weed Spices contain 9.7 times more Energy, 15 times more Fat, 11.7 times more Carbohydrate, 4.5 times more Fiber and 7.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.