Comparing Nutrients in 1 kilogram Broccoli VS Dill Seed

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dill Seed	15%	31%	54%

Macro Nutrients

	Broccoli	Dill Seed	Recommended Dietary Allowance
Energy	11.7% 340kcal	105% 3050kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	150% 145g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	23% 7.3g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	56.5% 9.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	424% 552g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	555% 211g	38g per day for Men 19-50 years
Protein	50.4% 28g	285% 160g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dill Seed	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	348% 4.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	192% 2.5mg	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	158% 630μg	25% 100μg	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	991% 892mg	233% 210mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dill Seed	Recommended Dietary Allowance
Calcium	47% 470mg	1516% 15160mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	867% 7.8mg	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	91% 7.3mg	2041% 163mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	610% 2560mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	797% 18.3mg	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	94% 660mg	396% 2770mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	349% 11860mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	473% 52mg	11mg per day for Men 19-50 years
Water	24% 893g	2.1% 77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Dill Seed:

• Raw Broccoli has 10.3 times more Vitamin A, 6.3 times more Vitamin B9 and 4.2 times more Vitamin C than Dill Seed Spices.
• While Dill Seed Spices contain 5.9 times more Vitamin B1, 2.4 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Dill Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Dill Seed:

• Raw Broccoli has 1.7 times more Sodium and 11.6 times more Water than Dill Seed Spices.
• While Dill Seed Spices contain 32.3 times more Calcium, 15.9 times more Copper, 22.4 times more Iron, 12.2 times more Magnesium, 8.7 times more Manganese, 4.2 times more Phosphorus, 3.8 times more Potassium, 4.8 times more Selenium and 12.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Dill Seed Spices contain 9 times more Energy, 39.3 times more Fat, 6.4 times more Saturated Fat, 2.4 times more Omega 3, 19.6 times more Omega 6, 8.3 times more Carbohydrate, 8.1 times more Fiber and 5.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dill Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.