Comparing Nutrients in 300 calories Basil VS Dill Weed

Weight per 300 calories

• Basil: 1304g
• Dill Weed: 698g

Fresh Dill Weed has 1.9 times more energy per unit of mass than Fresh Basil, which is low in comparison to other foods. Basil having very low energy density.

Which food has more nutrients per 300 calories - Basil or Dill Weed?

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Dill Weed	27%	19%	54%

Macro Nutrients

	Basil	Dill Weed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.35g	8.06% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	258% 4.12g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	37.7% 49g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	0.36% 0.26g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	55% 21g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	73.4% 41g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Basil	Dill Weed	Recommended Dietary Allowance
Vitamin A	383% 3443μg	299% 2693μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	68.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	55.4% 2.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.02mg	99% 1.3mg	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	222% 887μg	262% 1047μg	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	261% 235mg	659% 593mg	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	69.6% 10.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4509% 5410μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Dill Weed	Recommended Dietary Allowance
Calcium	231% 2309mg	145% 1451mg	1000mg per day for Men 19-50 years
Copper	558% 5.02mg	113% 1mg	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	517% 41.3mg	575% 46mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	91% 384mg	420mg per day for Men 19-50 years
Manganese	651% 15mg	383% 8.8mg	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	104% 730mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	113% 3848mg	151% 5149mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	NA	55μg per day for Men 19-50 years
Sodium	3.48% 52mg	28.4% 426mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	32.5% 1201g	16.2% 600g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Basil vs Dill Weed:

• Fresh Basil has 1.3 times more Vitamin A and 1.6 times more Vitamin B6 than Fresh Dill Weed.
• While Fresh Dill Weed contains 2.1 times more Vitamin B2 and 2.5 times more Vitamin C than Fresh Basil.
• Both Fresh Basil and Fresh Dill Weed have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Fresh Basil as well as Fresh Dill Weed have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Basil vs Dill Weed:

• Fresh Basil has 1.6 times more Calcium, 4.9 times more Copper, 2.2 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Zinc and 2 times more Water than Fresh Dill Weed.
• While Fresh Dill Weed contains 1.3 times more Potassium and 8.2 times more Sodium than Fresh Basil.
• Both Fresh Basil and Fresh Dill Weed have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Fresh Basil has 45.4 times more Omega 3, 1.7 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Fresh Dill Weed.
• While Fresh Dill Weed contains 1.4 times more Carbohydrate than Fresh Basil.
• Both Fresh Basil and Fresh Dill Weed have similar amounts of Energy and Fat per 300 kcal.
• Both Fresh Basil as well as Fresh Dill Weed have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.