Comparing Nutrients in 500 calories Dill Seed VS Boiled Broccoli

Weight per 500 calories

• Dill Seed: 164g
• Boiled Broccoli: 1429g

Dill Seed has 8.7 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 500 calories - Dill Seed or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dill Seed	15%	31%	54%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dill Seed	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	3.74% 1.2g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	91% 34.6g	124% 47g	38g per day for Men 19-50 years
Protein	46.8% 26g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.55% 4.9μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.69mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	220% 2.86mg	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	4.1% 16.4μg	386% 1543μg	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	38.3% 34.4mg	1030% 927mg	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	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Seed	Boiled Broccoli	Recommended Dietary Allowance
Calcium	249% 2485mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	335% 26.8mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	120% 2.77mg	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	65% 454mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	57% 1944mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	2.2% 32.8mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	77.5% 8.52mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dill Seed vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 223.7 times more Vitamin A, 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 1.7 times more Vitamin B3, 7 times more Vitamin B6, 94.1 times more Vitamin B9 and 26.9 times more Vitamin C than Dill Seed Spices.
• Both Dill Seed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dill Seed vs Boiled Broccoli:

• Dill Seed Spices have 4.3 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Phosphorus, 2.2 times more Potassium, 17.9 times more Sodium and 101 times more Water than Dill Seed Spices.
• Both Dill Seed Spices and Boiled and Drained Broccoli have similar amounts of Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dill Seed Spices have 4.1 times more Fat and 2.2 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.9 times more Omega 3, 1.4 times more Fiber and 1.3 times more Protein than Dill Seed Spices.
• Both Dill Seed Spices and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dill Seed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.