Comparing Nutrients in 1 kilogram Dill Seed VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dill Seed	15%	31%	54%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dill Seed	Roasted Almonds	Recommended Dietary Allowance
Energy	105% 3050kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	150% 145g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	23% 7.3g	128% 41g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	56.5% 9.6g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	424% 552g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	555% 211g	287% 109g	38g per day for Men 19-50 years
Protein	285% 160g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	348% 4.18mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.84mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	105% 1.36mg	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	25% 100μg	138% 550μg	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	233% 210mg	0% 0mg	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	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Seed	Roasted Almonds	Recommended Dietary Allowance
Calcium	1516% 15160mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	867% 7.8mg	1221% 11mg	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	2041% 163mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	610% 2560mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	797% 18.3mg	970% 22.3mg	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	396% 2770mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	349% 11860mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	473% 52mg	301% 33mg	11mg per day for Men 19-50 years
Water	2.1% 77g	0.65% 24g	3700g per day for Men 19-50 years

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

• Dill Seed Spices have 5.4 times more Vitamin B1, 1.8 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 5.5 times more Vitamin B9 than Dill Seed Spices.
• Both Dill Seed Spices as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dill Seed vs Roasted Almonds:

• Dill Seed Spices have 5.7 times more Calcium, 4.4 times more Iron, 1.7 times more Potassium, 6.1 times more Selenium, 6.7 times more Sodium and 1.6 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Copper and 1.7 times more Phosphorus than Dill Seed Spices.
• Both Dill Seed Spices and Dry Roasted Almonds have similar amounts of Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dill Seed Spices have 15 times more Omega 3, 2.6 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Energy, 3.6 times more Fat, 5.6 times more Saturated Fat, 13.5 times more Omega 6 and 1.3 times more Protein than Dill Seed Spices.
• Both Dill Seed Spices as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.