Comparing Nutrients in 500 calories Dill Seed VS Oranges with Peel

Weight per 500 calories

• Dill Seed: 164g
• Oranges with Peel: 794g

Dill Seed has 4.8 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 500 calories - Dill Seed or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Dill Seed	15%	31%	54%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dill Seed	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.74% 1.2g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	2.05% 0.35g	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	95% 123g	130g per day for Men 19-50 years
Sugars	NA	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	91% 34.6g	94% 35.7g	38g per day for Men 19-50 years
Protein	46.8% 26g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.55% 4.9μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.69mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	249% 2485mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	50.3% 0.45mg	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	335% 26.8mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	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	65% 454mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	57% 1944mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.2% 32.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	77.5% 8.52mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	17.7% 653g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dill Seed vs Oranges with Peel :

• Raw Oranges with Peel contain 21 times more Vitamin A, 1.8 times more Vitamin B6, 14.5 times more Vitamin B9 and 16.4 times more Vitamin C than Dill Seed Spices.
• Both Dill Seed Spices and Raw Oranges with Peel have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Dill Seed Spices as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Dill Seed vs Oranges with Peel :

• Dill Seed Spices have 4.5 times more Calcium, 2.8 times more Copper, 4.2 times more Iron, 3.8 times more Magnesium, 2.6 times more Phosphorus, 1.2 times more Potassium, 3.6 times more Selenium and 9.8 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 51.7 times more Water than Dill Seed Spices.

Comparison of macro-nutrients per 500 calories:

• Dill Seed Spices have 10 times more Fat, 1.9 times more Omega 3, 4.5 times more Omega 6 and 2.5 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.4 times more Carbohydrate than Dill Seed Spices.
• Both Dill Seed Spices and Raw Oranges with Peel have similar amounts of Energy and Fiber per 500 kcal.
• Both Dill Seed Spices as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.