Comparing Nutrients in 14 ounces Sesame Butter VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sesame Butter	12%	73%	15%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Sesame Butter	Boiled Broccoli	Recommended Dietary Allowance
Energy	80% 2326kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	208% 202g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	88.4% 28.3g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	511% 87g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	57.4% 22g	34.5% 13g	38g per day for Men 19-50 years
Protein	128% 71.8g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Sesame Butter	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	249% 3.24mg	61% 0.79mg	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	99% 397μg	107% 429μg	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	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Butter	Boiled Broccoli	Recommended Dietary Allowance
Calcium	381% 3810mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	1858% 16.7mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	953% 76.2mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	342% 1437mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	438% 10mg	33.5% 0.77mg	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	374% 2616mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Butter VS Boiled Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Sesame Butter versus 14 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sesame Butter vs Boiled Broccoli:

• 14 ounces of Sesame Butter have 3.8 times more Vitamin B1, 1.6 times more Vitamin B2, 12.1 times more Vitamin B3 and 4.1 times more Vitamin B6 than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 25.7 times more Vitamin A, 11.8 times more Vitamin B5 and more Vitamin C than Sesame Butter paste.
• Both Sesame Butter and Boiled Broccoli provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Sesame Butter have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Sesame Butter paste as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sesame Butter vs Boiled Broccoli:

• 14 ounces of Sesame Butter have 24 times more Calcium, 69.1 times more Copper, 28.7 times more Iron, 17.2 times more Magnesium, 13.1 times more Manganese, 9.8 times more Phosphorus, 2 times more Potassium, 22.2 times more Selenium and 16.2 times more Zinc than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 3.4 times more Sodium and 55.8 times more Water than Sesame Butter paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sesame Butter have 16.7 times more Energy, 124.1 times more Fat, 90.2 times more Saturated Fat, 3.2 times more Omega 3, 429.2 times more Omega 6, 3.3 times more Carbohydrate, 1.7 times more Fiber and 7.6 times more Protein than Boiled Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6