Comparing Nutrients in 300 calories Dill Seed VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Dill Seed: 98g
• Boiled Spears Frozen Broccoli: 1071g

Dill Seed has 10.9 times more energy per 100g than Boiled Spears Frozen Broccoli. It has high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Dill Seed or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dill Seed	15%	31%	54%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dill Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	9.22% 0.15g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.3g	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	21.7% 15.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	54.6% 20.8g	84.6% 32g	38g per day for Men 19-50 years
Protein	28% 15.7g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.33% 2.95μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.76mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	107% 1.4mg	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	2.46% 9.84μg	80.4% 321μg	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	23% 20.7mg	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	149% 1491mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	85.2% 0.77mg	51% 0.46mg	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	201% 16mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	78.4% 1.8mg	151% 3.5mg	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	39% 272mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.7mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.2% 7.57g	26.3% 972g	3700g per day for Men 19-50 years

Dill Seed VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dill Seed or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 300 calories of Dill Seed vs Boiled Spears Frozen Broccoli:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 185.2 times more Vitamin A, 1.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.8 times more Vitamin B3, 5.7 times more Vitamin B6, 32.7 times more Vitamin B9 and 20.8 times more Vitamin C than Dill Seed Spices.
• 300 calories of Dill Seed have insufficient amounts of Vitamin A and Vitamin B9
• Both Dill Seed Spices as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dill Seed vs Boiled Spears Frozen Broccoli:

• 300 calories of Dill Seed have 2.7 times more Calcium, 1.7 times more Copper, 2.5 times more Iron and 1.6 times more Zinc than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.9 times more Manganese, 2.2 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium, 13.1 times more Sodium and 128.3 times more Water than Dill Seed Spices.
• Both Dill Seed and Boiled Spears Frozen Broccoli contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dill Seed have 12.1 times more Fat than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 3.1 times more Omega 3, 1.5 times more Fiber and 2.1 times more Protein than Dill Seed Spices.
• Both Dill Seed and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Dill Seed Spices as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.