Comparing Nutrients in 1 pound Almonds VS Dill Seed

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dill Seed	15%	31%	54%

Macro Nutrients

	Almonds	Dill Seed	Recommended Dietary Allowance
Energy	91% 2626kcal	47.7% 1383kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	25.6% 4.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	192% 250g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	252% 96g	38g per day for Men 19-50 years
Protein	171% 96g	129% 72.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dill Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	79.6% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	11.3% 45.4μg	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	106% 95mg	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	775% 116mg	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	Dill Seed	Recommended Dietary Allowance
Calcium	122% 1220mg	688% 6876mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	393% 3.54mg	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	210% 17mg	926% 74mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	276% 1161mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	361% 8.3mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	179% 1256mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	158% 5380mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	214% 23.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.94% 35g	3700g per day for Men 19-50 years

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

• Almonds have 4 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.4 times more Vitamin B9 than Dill Seed Spices.
• While Dill Seed Spices contain 2 times more Vitamin B1, 1.8 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds as well as Dill Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Dill Seed:

• Almonds have 1.3 times more Copper and 1.7 times more Phosphorus than Dill Seed Spices.
• While Dill Seed Spices contain 5.6 times more Calcium, 4.4 times more Iron, 1.6 times more Potassium, 3 times more Selenium, 20 times more Sodium and 1.7 times more Zinc than Almonds.
• Both Almonds and Dill Seed Spices have similar amounts of Magnesium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.9 times more Energy, 3.4 times more Fat, 5.2 times more Saturated Fat, 12.8 times more Omega 6 and 1.3 times more Protein than Dill Seed Spices.
• While Dill Seed Spices contain 50 times more Omega 3, 2.6 times more Carbohydrate and 1.7 times more Fiber than Almonds.
• Both Almonds as well as Dill Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.