Comparing Nutrients in 7 ounces Broccoli VS Dill Seed

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dill Seed	15%	31%	54%

Macro Nutrients

	Broccoli	Dill Seed	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	21% 605kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	29.7% 29g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	84.2% 109g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	110% 42g	38g per day for Men 19-50 years
Protein	10% 5.6g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dill Seed	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	38% 0.5mg	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	31.3% 125μg	4.96% 20μg	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	197% 177mg	46.3% 41.7mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dill Seed	Recommended Dietary Allowance
Calcium	9.33% 93mg	301% 3008mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	158% 3.64mg	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	18.7% 131mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	69.2% 2354mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.41% 15.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Dill Seed per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli versus 7 oz of Dill Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli vs Dill Seed:

• 7 ounces of Broccoli have 10.3 times more Vitamin A, 6.3 times more Vitamin B9 and 4.2 times more Vitamin C than Dill Seed.
• While 7 oz of Dill Seed Spices contain 5.9 times more Vitamin B1, 2.4 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Broccoli.
• 7 ounces of Dill Seed have insufficient amounts of Vitamin A
• Both Raw Broccoli as well as Dill Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli vs Dill Seed:

• 7 ounces of Broccoli have 1.7 times more Sodium and 11.6 times more Water than Dill Seed.
• While 7 oz of Dill Seed Spices contain 32.3 times more Calcium, 15.9 times more Copper, 22.4 times more Iron, 12.2 times more Magnesium, 8.7 times more Manganese, 4.2 times more Phosphorus, 3.8 times more Potassium, 4.8 times more Selenium and 12.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dill Seed Spices contain 9 times more Energy, 39.3 times more Fat, 6.4 times more Saturated Fat, 2.4 times more Omega 3, 19.6 times more Omega 6, 8.3 times more Carbohydrate, 8.1 times more Fiber and 5.7 times more Protein than Raw Broccoli.
• 7 ounces of Broccoli provide inadequate amounts of Energy and Omega 6