Comparing Nutrients in 14 ounces Whole Sesame Seeds VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Whole Sesame Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	78.4% 2274kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	86.3% 27.6g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	499% 85g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	8.05% 5.83g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	123% 47g	31.3% 12g	38g per day for Men 19-50 years
Protein	126% 70.4g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	262% 3.14mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	241% 3.14mg	53.4% 0.69mg	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	96% 385μg	93% 373μg	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	301% 271mg	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	6.6% 0.99mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	387% 3870mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	1800% 16.2mg	16% 0.14mg	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	722% 57.7mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	332% 1393mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	44% 1mg	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	357% 2496mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	54.6% 1857mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	280% 30.8mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Sesame Seeds vs Frozen Broccoli Spears:

• Dried Whole Sesame Seeds have 11 times more Vitamin B1, 2.2 times more Vitamin B2, 9.8 times more Vitamin B3 and 4.5 times more Vitamin B6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 4.8 times more Vitamin B5, more Vitamin C, 5.4 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Frozen Broccoli Spears have similar amounts of Vitamin B9 per 14 oz.
• Both Dried Whole Sesame Seeds as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Whole Sesame Seeds vs Frozen Broccoli Spears:

• Dried Whole Sesame Seeds have 23.8 times more Calcium, 113.4 times more Copper, 20.2 times more Iron, 21.9 times more Magnesium, 9.6 times more Manganese, 10.7 times more Phosphorus, 1.9 times more Potassium, 18.1 times more Selenium and 22.8 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.5 times more Sodium and 19.3 times more Water than Dried Whole Sesame Seeds.

Comparison of macro-nutrients per 14 ounces:

• Dried Whole Sesame Seeds have 19.8 times more Energy, 146.1 times more Fat, 133.8 times more Saturated Fat, 3 times more Omega 3, 577.7 times more Omega 6, 4.4 times more Carbohydrate, 3.9 times more Fiber and 5.8 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 4.9 times more Sugars than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.