Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Dill Weed

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Dill Weed: 1163g

Fresh Dill Weed has 1.5 times more energy per unit of mass than Frozen Broccoli Spears, which is low in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Dill Weed?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dill Weed	27%	19%	54%

Macro Nutrients

	Frozen Broccoli Spears	Dill Weed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	9.45% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	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	136% 51.7g	64.3% 24.4g	38g per day for Men 19-50 years
Protein	94% 52.8g	72% 40.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dill Weed	Recommended Dietary Allowance
Vitamin A	109% 983μg	499% 4488μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	265% 3.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	165% 2.15mg	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	405% 1621μg	436% 1744μg	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	1308% 1178mg	1098% 988mg	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	155% 23.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dill Weed	Recommended Dietary Allowance
Calcium	70.7% 707mg	242% 2419mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	189% 1.7mg	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	155% 12.4mg	958% 76.6mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	639% 14.7mg	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	145% 1017mg	110% 767mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	252% 8581mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	NA	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	47.3% 709mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	42% 1561g	27% 999g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Dill Weed Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Dill Weed?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Dill Weed:

• 500 calories of Frozen Broccoli Spears have 1.8 times more Vitamin B1 and 1.4 times more Vitamin B6 than Dill Weed.
• While 500 kcal of Fresh Dill Weed contain 4.6 times more Vitamin A, 1.8 times more Vitamin B2 and 2.3 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dill Weed provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin C per 500 calories.
• Both Frozen Broccoli Spears as well as Fresh Dill Weed have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Dill Weed:

• 500 calories of Frozen Broccoli Spears have 1.3 times more Phosphorus and 1.6 times more Water than Dill Weed.
• While 500 kcal of Fresh Dill Weed contain 3.4 times more Calcium, 2.7 times more Copper, 6.2 times more Iron, 2.3 times more Magnesium, 3.3 times more Manganese, 2 times more Potassium, 2.4 times more Sodium and 1.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 14.3 times more Omega 3, 2.1 times more Fiber and 1.3 times more Protein than Dill Weed.
• While 500 kcal of Fresh Dill Weed contain 2.2 times more Fat than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dill Weed offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Dill Weed provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Fresh Dill Weed provide inadequate amounts of Omega 6 in 500 calories.