Comparing Nutrients in 14 ounces Sesame Seed Kernels VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sesame Seed Kernels	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	86.4% 2504kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	65.2% 1.04g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	589% 100g	0.72% 0.12g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	% 1.23g	NA	g per day for Men 19-50 years
Fiber	121% 46g	31.3% 12g	38g per day for Men 19-50 years
Protein	145% 81g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	39.7% 0.52mg	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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	24% 238mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	617% 5.56mg	16.8% 0.15mg	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	316% 25.2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	326% 1369mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.4% 15g	9.8% 363g	3700g per day for Men 19-50 years

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

• Dried Hulled Sesame Seed Kernels have 13.2 times more Vitamin B1, 12.3 times more Vitamin B3, 3.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Hulled Sesame Seed Kernels have 36.8 times more Copper, 7.9 times more Iron, 19.2 times more Magnesium, 4.9 times more Manganese, 13.3 times more Phosphorus, 1.7 times more Potassium, 12.3 times more Selenium, 2 times more Sodium and 14 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 24.4 times more Water than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Hulled Sesame Seed Kernels have 24.3 times more Energy, 211.1 times more Fat, 205.8 times more Saturated Fat, 2.5 times more Omega 3, 813.8 times more Omega 6, 2.5 times more Carbohydrate, 3.9 times more Fiber and 7.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Sugars and 11.9 times more Fructose than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.