Comparing Nutrients in 300 calories Dried Dill Weed Spices VS Boiled Broccoli

Weight per 300 calories

• Dried Dill Weed Spices: 119g
• Boiled Broccoli: 857g

Dried Dill Weed Spices have 7.2 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Dried Dill Weed Spices or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Dill Weed Spices	23%	11%	66%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dried Dill Weed Spices	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	NA	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	42.4% 16g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Dried Dill Weed Spices	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	38.6% 347μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	132% 1.7mg	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	NA	231% 926μg	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	66% 59.3mg	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Dill Weed Spices	Boiled Broccoli	Recommended Dietary Allowance
Calcium	212% 2115mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	723% 58mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	72.3% 1.66mg	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	92% 644mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	115% 3923mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	NA	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	16.4% 247mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.23% 8.66g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Dill Weed Spices vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.9 times more Vitamin A, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3 and 9.4 times more Vitamin C than Dried Dill Weed Spices.
• Both Dried Dill Weed Spices and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Dried Dill Weed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Dill Weed Spices vs Boiled Broccoli:

• Dried Dill Weed Spices have 6.2 times more Calcium, 10.1 times more Iron, 3 times more Magnesium, 2.8 times more Manganese and 1.6 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Sodium and 88.4 times more Water than Dried Dill Weed Spices.
• Both Dried Dill Weed Spices and Boiled and Drained Broccoli have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Dill Weed Spices have 1.5 times more Fat than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Fiber than Dried Dill Weed Spices.
• Both Dried Dill Weed Spices and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Dried Dill Weed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.