Comparing Nutrients in 5 ounces Almonds VS Dill Seed

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dill Seed	15%	31%	54%

Macro Nutrients

	Almonds	Dill Seed	Recommended Dietary Allowance
Energy	28.3% 821kcal	15% 432kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	21.2% 20.6g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	60% 78.2g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	78.7% 30g	38g per day for Men 19-50 years
Protein	53.5% 30g	40.4% 22.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dill Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	3.54% 14μg	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	0% 0mg	33% 29.8mg	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	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dill Seed	Recommended Dietary Allowance
Calcium	38% 381mg	215% 2149mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	123% 1.1mg	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	65.7% 5.26mg	289% 23mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	86.4% 363mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	49.4% 1681mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	67% 7.37mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Dill Seed:

• Almonds have 4 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.4 times more Vitamin B9 than Dill Seed Spices.
• While Dill Seed Spices contain 2 times more Vitamin B1, 1.8 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds as well as Dill Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Dill Seed:

• Almonds have 1.3 times more Copper and 1.7 times more Phosphorus than Dill Seed Spices.
• While Dill Seed Spices contain 5.6 times more Calcium, 4.4 times more Iron, 1.6 times more Potassium, 3 times more Selenium, 20 times more Sodium and 1.7 times more Zinc than Almonds.
• Both Almonds and Dill Seed Spices have similar amounts of Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.9 times more Energy, 3.4 times more Fat, 5.2 times more Saturated Fat, 12.8 times more Omega 6 and 1.3 times more Protein than Dill Seed Spices.
• While Dill Seed Spices contain 50 times more Omega 3, 2.6 times more Carbohydrate and 1.7 times more Fiber than Almonds.
• Both Almonds as well as Dill Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.