Comparing Nutrients in 1 kilogram Almonds VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	200% 5790kcal	87.2% 2530kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	45% 43.6g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	725% 123g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	429% 558g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	358% 136g	38g per day for Men 19-50 years
Protein	378% 212g	356% 200g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	326% 2930μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	348% 4.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	1315% 17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	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	0% 0mg	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	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	269% 2690mg	1784% 17840mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	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	464% 37mg	6098% 488mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	1074% 4510mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	1717% 39.5mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	776% 5430mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	973% 33080mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	300% 33mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.97% 73g	3700g per day for Men 19-50 years

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

• Almonds have 4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain more Vitamin A, 2 times more Vitamin B1, 12.5 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds 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 Almonds vs Dried Dill Weed Spices:

• Almonds have 2.1 times more Copper than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 6.6 times more Calcium, 13.1 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 4.5 times more Potassium and 208 times more Sodium than Almonds.
• Both Almonds and Dried Dill Weed Spices have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2.3 times more Energy, 11.5 times more Fat and 16.2 times more Saturated Fat than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 2.6 times more Carbohydrate than Almonds.
• Both Almonds and Dried Dill Weed Spices have similar amounts of Fiber and Protein per 1 kg.
• Both Almonds as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.