Comparing Nutrients in 5 ounces Dill Weed VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dill Weed	27%	19%	54%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dill Weed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.65% 9.95g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	7.83% 2.98g	11% 4.25g	38g per day for Men 19-50 years
Protein	8.76% 4.9g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Dill Weed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	60.8% 547μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	14% 0.18mg	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	53% 213μg	20% 79.4μg	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	134% 120mg	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Weed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	29.5% 295mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	5.35% 0.048mg	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	117% 9.34mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	13.7% 0.32mg	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	13.4% 94mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	30.8% 1046mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.76% 86.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Dill Weed VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Dill Weed versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dill Weed vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Dill Weed have 7.6 times more Vitamin A, 3.7 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.1 times more Vitamin C than Cooked Chopped Frozen Broccoli.
• Both Dill Weed and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per five ounces.
• Both Fresh Dill Weed as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dill Weed vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Dill Weed have 6.3 times more Calcium, 4.3 times more Copper, 10.8 times more Iron, 4.2 times more Magnesium, 5.7 times more Manganese, 1.3 times more Phosphorus, 5.2 times more Potassium, 5.5 times more Sodium and 3.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• Both Dill Weed and Cooked Chopped Frozen Broccoli contain similar levels of Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dill Weed have 1.3 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 3.2 times more Omega 3 and 1.4 times more Fiber than Fresh Dill Weed.
• Both Dill Weed and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per five ounces.
• 5 ounces of Dill Weed provide inadequate amounts of Omega 3
• Both Fresh Dill Weed as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in five ounces.