Comparing Nutrients in 300 calories Dill Seed VS Broccoli Raab

Weight per 300 calories

• Dill Seed: 98g
• Broccoli Raab: 1364g

Dill Seed has 13.9 times more energy per 100g than Broccoli Raab. It has high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Dill Seed or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Dill Seed	15%	31%	54%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Dill Seed	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	9.22% 0.15g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	2.33% 0.4g	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	30% 39g	130g per day for Men 19-50 years
Sugars	NA	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	54.6% 20.8g	97% 37g	38g per day for Men 19-50 years
Protein	28% 15.7g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.33% 2.95μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.76mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Seed	Broccoli Raab	Recommended Dietary Allowance
Calcium	149% 1491mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	85.2% 0.77mg	63.6% 0.57mg	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	365% 29mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	78.4% 1.8mg	234% 5.4mg	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	142% 995mg	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.7mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.57g	34% 1262g	3700g per day for Men 19-50 years

Dill Seed VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dill Seed or Broccoli Raab?

Lets compare vitamin content per 300 calories of Dill Seed vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain 605.4 times more Vitamin A, 5.4 times more Vitamin B1, 6.3 times more Vitamin B2, 6 times more Vitamin B3, 9.5 times more Vitamin B6, 115.1 times more Vitamin B9 and 13.3 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dill Seed vs Broccoli Raab:

• 300 calories of Dill Seed have 1.3 times more Copper than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 1.8 times more Iron, 3 times more Manganese, 3.7 times more Phosphorus, 2.3 times more Potassium, 22.9 times more Sodium, 2.1 times more Zinc and 166.6 times more Water than Dill Seed Spices.
• Both Dill Seed and Broccoli Raab contain similar levels of Calcium, Magnesium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dill Seed have 2.1 times more Fat and 1.4 times more Carbohydrate than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 17.5 times more Omega 3, 1.8 times more Fiber and 2.8 times more Protein than Dill Seed Spices.
• Both Dill Seed and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• Both Dill Seed Spices as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.