Comparing Nutrients in 7 ounces Dill Seed VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dill Seed	15%	31%	54%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dill Seed	Roasted Almonds	Recommended Dietary Allowance
Energy	21% 605kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	29.7% 29g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.2% 109g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	110% 42g	57% 21.6g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Dill Seed	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	20.8% 0.27mg	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	4.96% 20μg	27.3% 109μg	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	46.3% 41.7mg	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	316% 47.4mg	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 Seed	Roasted Almonds	Recommended Dietary Allowance
Calcium	301% 3008mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	242% 2.2mg	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	405% 32.4mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	193% 4.43mg	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	78.5% 550mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	69.2% 2354mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Dill Seed Spices have 5.4 times more Vitamin B1, 1.8 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 5.5 times more Vitamin B9 than Dill Seed Spices.
• Both Dill Seed Spices as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dill Seed vs Roasted Almonds:

• Dill Seed Spices have 5.7 times more Calcium, 4.4 times more Iron, 1.7 times more Potassium, 6.1 times more Selenium, 6.7 times more Sodium and 1.6 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Copper and 1.7 times more Phosphorus than Dill Seed Spices.
• Both Dill Seed Spices and Dry Roasted Almonds have similar amounts of Magnesium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dill Seed Spices have 15 times more Omega 3, 2.6 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Energy, 3.6 times more Fat, 5.6 times more Saturated Fat, 13.5 times more Omega 6 and 1.3 times more Protein than Dill Seed Spices.
• Both Dill Seed Spices as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.