Comparing Nutrients in 100 grams Roasted Almonds VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Roasted Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	20.6% 598kcal	8.72% 253kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	76% 13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	43% 56g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	35.8% 13.6g	38g per day for Men 19-50 years
Protein	37.4% 21g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	6.4% 0.077mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	13.8% 55μg	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	0% 0mg	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	159% 24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	27% 268mg	178% 1784mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	46.6% 3.73mg	610% 48.8mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	107% 451mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	67.3% 471mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	97% 3308mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	14% 208mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.2% 7.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 4.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain more Vitamin A, 5.4 times more Vitamin B1, 12.6 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds 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 Roasted Almonds vs Dried Dill Weed Spices:

• Dry Roasted Almonds have 2.2 times more Copper than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 6.7 times more Calcium, 13.1 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 4.6 times more Potassium and 69.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Dill Weed Spices have similar amounts of Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 2.4 times more Energy, 12.1 times more Fat and 17.5 times more Saturated Fat than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 2.7 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Dill Weed Spices have similar amounts of Fiber and Protein per 100 g.
• Both Dry Roasted Almonds as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.