Comparing Nutrients in 1 kilogram Dill Weed VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dill Weed	27%	19%	54%
Broccoli	27%	8%	65%

Macro Nutrients

	Dill Weed	Broccoli	Recommended Dietary Allowance
Energy	15% 430kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.2g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	55.3% 21g	68.4% 26g	38g per day for Men 19-50 years
Protein	61.8% 34.6g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Dill Weed	Broccoli	Recommended Dietary Allowance
Vitamin A	429% 3860μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.96mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	135% 1.75mg	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	375% 1500μg	158% 630μg	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	944% 850mg	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Weed	Broccoli	Recommended Dietary Allowance
Calcium	208% 2080mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	54.4% 0.49mg	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	824% 66mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	550% 12.6mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	217% 7380mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	40.7% 610mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	82.7% 9.1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24% 893g	3700g per day for Men 19-50 years

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

• Fresh Dill Weed has 12.5 times more Vitamin A, 2.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 2.4 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B5 than Fresh Dill Weed.
• Both Fresh Dill Weed and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 1 kg.
• Both Fresh Dill Weed as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dill Weed vs Broccoli:

• Fresh Dill Weed has 4.4 times more Calcium, 3 times more Copper, 9 times more Iron, 2.6 times more Magnesium, 6 times more Manganese, 2.3 times more Potassium, 1.8 times more Sodium and 2.2 times more Zinc than Raw Broccoli.
• Both Fresh Dill Weed and Raw Broccoli have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fresh Dill Weed has 1.3 times more Energy, 3 times more Fat and 1.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 4.8 times more Omega 3 than Fresh Dill Weed.
• Both Fresh Dill Weed and Raw Broccoli have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Fresh Dill Weed as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.