Comparing Nutrients in 7 ounces Broccoli VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Broccoli	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	8.9% 8.65g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	85.2% 111g	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	71% 27g	38g per day for Men 19-50 years
Protein	10% 5.6g	70.7% 39.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	64.6% 581μg	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	261% 3.4mg	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	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	197% 177mg	110% 99mg	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	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	9.33% 93mg	354% 3540mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	108% 0.97mg	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	1210% 97mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	213% 895mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	341% 7.84mg	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	154% 1078mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	193% 6565mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.39% 14.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Dried Dill Weed Spices:

• Raw Broccoli has 1.8 times more Vitamin C than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 9.5 times more Vitamin A, 5.9 times more Vitamin B1, 2.4 times more Vitamin B2, 4.4 times more Vitamin B3 and 9.8 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Dried Dill Weed Spices:

• Raw Broccoli has 12.2 times more Water than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 38 times more Calcium, 10 times more Copper, 66.8 times more Iron, 21.5 times more Magnesium, 18.8 times more Manganese, 8.2 times more Phosphorus, 10.5 times more Potassium, 6.3 times more Sodium and 8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Dried Dill Weed Spices contain 7.4 times more Energy, 11.8 times more Fat, 8.4 times more Carbohydrate, 5.2 times more Fiber and 7.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.