Comparing Nutrients in 500 calories Dill Seed VS Fennel Seed

Weight per 500 calories

• Dill Seed: 164g
• Fennel Seed: 145g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Dill Seed or Fennel Seed?

Macros Ratio

	Protein	Fat	Carbs
Dill Seed	15%	31%	54%
Fennel Seed	16%	33%	51%

Macro Nutrients

	Dill Seed	Fennel Seed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	22.2% 21.6g	97g per day for Men 19-50 years
Saturated Fat	3.74% 1.2g	2.17% 0.7g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	9.26% 1.57g	14.4% 2.45g	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	58.3% 75.8g	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	152% 57.7g	38g per day for Men 19-50 years
Protein	46.8% 26g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Fennel Seed	Recommended Dietary Allowance
Vitamin A	0.55% 4.9μg	1.13% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.69mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	55% 8.77mg	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	31.5% 0.41mg	52.4% 0.68mg	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	NA	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	34% 30.4mg	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	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	Fennel Seed	Recommended Dietary Allowance
Calcium	249% 2485mg	173% 1733mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	172% 1.55mg	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	336% 27mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	133% 558mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	412% 9.47mg	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	101% 706mg	700mg per day for Men 19-50 years
Potassium	57% 1944mg	72.2% 2455mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2.2% 32.8mg	8.5% 128mg	1500mg per day for Men 19-50 years
Zinc	77.5% 8.52mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.35% 12.8g	3700g per day for Men 19-50 years

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

• Fennel Seed Spices contain 1.9 times more Vitamin B3 and 1.7 times more Vitamin B6 than Dill Seed Spices.
• Both Dill Seed Spices and Fennel Seed Spices have similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 500 kcal.
• Both Dill Seed Spices as well as Fennel Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dill Seed vs Fennel Seed:

• Dill Seed Spices have 1.4 times more Calcium and 1.6 times more Zinc than Fennel Seed Spices.
• While Fennel Seed Spices contain 1.3 times more Magnesium, 3.2 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 3.9 times more Sodium than Dill Seed Spices.
• Both Dill Seed Spices and Fennel Seed Spices have similar amounts of Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fennel Seed Spices contain 1.6 times more Omega 6 and 1.7 times more Fiber than Dill Seed Spices.
• Both Dill Seed Spices and Fennel Seed Spices have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Dill Seed Spices as well as Fennel Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.