Comparing Nutrients in 14 ounces Roasted Sesame Seeds VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Roasted Sesame Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	77.3% 2242kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	196% 191g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	83.4% 26.7g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.6% 102g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	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	146% 55.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	120% 67.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	97% 389μg	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	393% 3925mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	1089% 9.8mg	15% 0.13mg	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	732% 58.6mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	336% 1413mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	38.5% 0.89mg	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	362% 2532mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	258% 28.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.35% 13g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sesame Seeds vs Cooked Chopped Frozen Broccoli:

• Roasted Whole Sesame Seeds have 14.6 times more Vitamin B1, 3.1 times more Vitamin B2, 10 times more Vitamin B3, 6.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 5.4 times more Vitamin B5 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sesame Seeds vs Cooked Chopped Frozen Broccoli:

• Roasted Whole Sesame Seeds have 30 times more Calcium, 72.6 times more Copper, 24.2 times more Iron, 27.4 times more Magnesium, 11.2 times more Manganese, 13 times more Phosphorus, 3.3 times more Potassium, 49.1 times more Selenium and 25.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 27.5 times more Water than Roasted Whole Sesame Seeds.

Comparison of macro-nutrients per 14 ounces:

• Roasted Whole Sesame Seeds have 20.2 times more Energy, 400 times more Fat, 373.4 times more Saturated Fat, 8.6 times more Omega 3, 1588.8 times more Omega 6, 4.8 times more Carbohydrate, 4.7 times more Fiber and 5.5 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Roasted Whole Sesame Seeds as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.