Comparing Nutrients in 300 calories Dill Seed VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Dill Seed: 98g
• Frozen Roasted Potatoes with Salt: 236g

Dill Seed has 2.4 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 300 calories - Dill Seed or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dill Seed	15%	31%	54%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dill Seed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	9.22% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	5.55% 0.94g	NA	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	16% 6.14g	38g per day for Men 19-50 years
Protein	28% 15.7g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.33% 2.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.76mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.7mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Seed	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	149% 1491mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	85.2% 0.77mg	NA	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	NA	420mg per day for Men 19-50 years
Manganese	78.4% 1.8mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	34.3% 1167mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	NA	55μg per day for Men 19-50 years
Sodium	1.3% 19.7mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	NA	11mg per day for Men 19-50 years
Water	0.2% 7.57g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dill Seed vs Frozen Roasted Potatoes with Salt:

• Dill Seed Spices have 5.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 300 calories for Dill Seed vs Frozen Roasted Potatoes with Salt:

• Dill Seed Spices have 42.1 times more Calcium and 13.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 35.8 times more Sodium and 21.2 times more Water than Dill Seed Spices.
• Both Dill Seed Spices and Frozen Roasted Potatoes with Salt have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dill Seed Spices have 3.3 times more Fat, 3.4 times more Fiber and 3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Dill Seed Spices and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dill Seed Spices as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.