Comparing Nutrients in 100 grams Cauliflower VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Cauliflower	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	0.86% 25kcal	8.72% 253kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	43% 56g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	35.8% 13.6g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.6% 293μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	14.3% 57μg	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	53.6% 48.2mg	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	0.53% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	2.2% 22mg	178% 1784mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	610% 48.8mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	107% 451mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	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	6.3% 44mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	97% 3308mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	14% 208mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.2% 7.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Dried Dill Weed Spices per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Dried Dill Weed Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Dried Dill Weed Spices:

• 100 g of Dried Dill Weed Spices contain more Vitamin A, 8.4 times more Vitamin B1, 4.7 times more Vitamin B2, 5.5 times more Vitamin B3 and 9.3 times more Vitamin B6 than Raw Cauliflower.
• Both Cauliflower and Dried Dill Weed Spices provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Dried Dill Weed Spices:

• 100 grams of Cauliflower have 12.6 times more Water than Dried Dill Weed Spices.
• While 100 g of Dried Dill Weed Spices contain 81.1 times more Calcium, 12.6 times more Copper, 116.1 times more Iron, 30.1 times more Magnesium, 25.5 times more Manganese, 12.3 times more Phosphorus, 11.1 times more Potassium, 6.9 times more Sodium and 12.2 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Dill Weed Spices contain 10.1 times more Energy, 15.6 times more Fat, 11.2 times more Carbohydrate, 6.8 times more Fiber and 10.4 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy