Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	0.97% 28kcal	8.72% 253kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	NA	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	43% 56g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	35.8% 13.6g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	32.6% 293μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	132% 1.7mg	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	14% 56μg	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	44.6% 40mg	55.6% 50mg	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	8.8% 1.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	3.3% 33mg	178% 1784mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	54.4% 0.49mg	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	7.63% 0.61mg	610% 48.8mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	107% 451mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	172% 3.95mg	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	7% 49mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	97% 3308mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	14% 208mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Dried Dill Weed Spices:

• Dried Dill Weed Spices contain 5.7 times more Vitamin A, 7.6 times more Vitamin B1, 3.5 times more Vitamin B2, 6.1 times more Vitamin B3 and 13.2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Dried Dill Weed Spices have similar amounts of Vitamin C per 100 g.
• Both Boiled Chopped Frozen Broccoli as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Dried Dill Weed Spices:

• Boiled Chopped Frozen Broccoli has 12.4 times more Water than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 54.1 times more Calcium, 14.4 times more Copper, 80 times more Iron, 34.7 times more Magnesium, 17.7 times more Manganese, 11.1 times more Phosphorus, 23.3 times more Potassium, 18.9 times more Sodium and 11.8 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 100 grams:

• Dried Dill Weed Spices contain 9 times more Energy, 36.3 times more Fat, 10.4 times more Carbohydrate, 4.5 times more Fiber and 6.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.