Comparing Nutrients in 5 ounces Dill Weed VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dill Weed	27%	19%	54%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dill Weed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.1% 61kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	0% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	39% 15g	38g per day for Men 19-50 years
Protein	8.76% 4.9g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Dill Weed	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	60.8% 547μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	13% 0.17mg	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	9.57% 38.3μg	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	0% 0mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Weed	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	29.5% 295mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	30.8% 1046mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	5.76% 86.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dill Weed VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dill Weed versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dill Weed vs Oil Roasted Almonds:

• 5 ounces of Dill Weed have more Vitamin A, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.6 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.3 times more Vitamin B3 than Fresh Dill Weed.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Fresh Dill Weed as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dill Weed vs Oil Roasted Almonds:

• 5 ounces of Dill Weed have 1.8 times more Iron, 61 times more Sodium and 30.7 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.4 times more Calcium, 6.5 times more Copper, 5 times more Magnesium, 1.9 times more Manganese, 7.1 times more Phosphorus and 3.4 times more Zinc than Fresh Dill Weed.
• Both Dill Weed and Oil Roasted Almonds contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Almonds contain 14.1 times more Energy, 49.3 times more Fat, 70.1 times more Saturated Fat, 164.9 times more Omega 6, 2.5 times more Carbohydrate, 5 times more Fiber and 6.1 times more Protein than Fresh Dill Weed.
• 5 ounces of Dill Weed provide inadequate amounts of Energy and Omega 6
• Both Fresh Dill Weed as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.