Comparing Nutrients in 300 calories Oil Roasted Almonds VS Dried Dill Weed Spices

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Dried Dill Weed Spices: 119g

Oil Roasted Almonds have 2.4 times more energy per 100g than Dried Dill Weed Spices. It has very high energy density when compared to other foods. Dried Dill Weed Spices having high energy density.

Which food has more nutrients per 300 calories - Oil Roasted Almonds or Dried Dill Weed Spices?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Oil Roasted Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	5.33% 5.17g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	51% 66g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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% 0g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	42.4% 16g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.6% 347μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	156% 2.03mg	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	3.34% 13.3μg	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	66% 59.3mg	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	85.6% 13mg	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

	Oil Roasted Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	14.4% 144mg	212% 2115mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	64.6% 0.58mg	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	22.7% 1.8mg	723% 58mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	204% 4.7mg	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	33% 230mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	115% 3923mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	NA	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	16.4% 247mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.23% 8.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Dried Dill Weed Spices:

• Dried Dill Weed Spices contain more Vitamin A, 10.9 times more Vitamin B1, 1.8 times more Vitamin B3, 34.8 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Dill Weed Spices have similar amounts of Vitamin B2 per 300 kcal.
• Both Oil Roasted Almonds as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Dried Dill Weed Spices:

• Dried Dill Weed Spices contain 14.7 times more Calcium, 31.8 times more Iron, 3.9 times more Magnesium, 3.9 times more Manganese, 2.8 times more Phosphorus, 11.4 times more Potassium, 499 times more Sodium and 2.6 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Dill Weed Spices have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Almonds have 5.3 times more Fat and 7.5 times more Saturated Fat than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 7.6 times more Carbohydrate, 3.1 times more Fiber and 2.3 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Dill Weed Spices have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Almonds as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.