Comparing Nutrients in 14 ounces Sesame Seed Kernels VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Sesame Seed Kernels	Boiled Broccoli	Recommended Dietary Allowance
Energy	86.4% 2504kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	65.2% 1.04g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	589% 100g	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	36% 46.6g	22% 28.5g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	0.38% 0.28g	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	% 0.4g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 1.23g	% 0.32g	g per day for Men 19-50 years
Fiber	121% 46g	34.5% 13g	38g per day for Men 19-50 years
Protein	145% 81g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	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	231% 2.77mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	114% 456μg	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	44.5% 6.67mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Boiled Broccoli	Recommended Dietary Allowance
Calcium	24% 238mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	617% 5.56mg	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	316% 25.2mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	326% 1369mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	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	378% 2647mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.4% 15g	9.57% 354g	3700g per day for Men 19-50 years

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

• Dried Hulled Sesame Seed Kernels have 11.1 times more Vitamin B1, 10.5 times more Vitamin B3 and 2 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 1.4 times more Vitamin B2, 2.1 times more Vitamin B5, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Boiled and Drained Broccoli have similar amounts of Vitamin B9 and Vitamin E per 14 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sesame Seed Kernels vs Boiled Broccoli:

• Dried Hulled Sesame Seed Kernels have 1.5 times more Calcium, 23 times more Copper, 9.5 times more Iron, 16.4 times more Magnesium, 7.4 times more Manganese, 10 times more Phosphorus, 1.3 times more Potassium, 21.5 times more Selenium and 15 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 23.8 times more Water than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Boiled and Drained Broccoli have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Hulled Sesame Seed Kernels have 18 times more Energy, 149.3 times more Fat, 114.6 times more Saturated Fat, 2.2 times more Omega 3, 494.6 times more Omega 6, 1.6 times more Carbohydrate, 3.5 times more Fiber and 8.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Sugars and 10.6 times more Fructose than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.