Comparing Nutrients in 1 kilogram Boiled Broccoli VS Whole Sesame Seeds

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	12% 350kcal	198% 5730kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	512% 497g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	217% 69.6g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1257% 214g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	180% 235g	130g per day for Men 19-50 years
Sugars	19% 14g	4.14% 3g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	311% 118g	38g per day for Men 19-50 years
Protein	42.5% 24g	317% 177g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	659% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	608% 7.9mg	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	270% 1080μg	243% 970μg	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	721% 649mg	0% 0mg	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	97% 14.5mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	40% 400mg	975% 9750mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	4536% 41mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	1819% 146mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	836% 3510mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	1070% 24.6mg	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	96% 670mg	899% 6290mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	138% 4680mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	705% 77.5mg	11mg per day for Men 19-50 years
Water	24% 893g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Whole Sesame Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Whole Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Whole Sesame Seeds:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 12.3 times more Vitamin B5, more Vitamin C, 5.8 times more Vitamin E and more Vitamin K than Whole Sesame Seeds.
• While 1 kg of Dried Whole Sesame Seeds contains 12.6 times more Vitamin B1, 2 times more Vitamin B2, 8.2 times more Vitamin B3 and 4 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Whole Sesame Seeds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Whole Sesame Seeds:

• 1 kilogram of Boiled Broccoli has 3.7 times more Sodium and 19 times more Water than Whole Sesame Seeds.
• While 1 kg of Dried Whole Sesame Seeds contains 24.4 times more Calcium, 66.9 times more Copper, 21.7 times more Iron, 16.7 times more Magnesium, 12.7 times more Manganese, 9.4 times more Phosphorus, 1.6 times more Potassium, 21.5 times more Selenium and 17.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Whole Sesame Seeds contains 16.4 times more Energy, 121.1 times more Fat, 88.1 times more Saturated Fat, 3.2 times more Omega 3, 419.1 times more Omega 6, 3.3 times more Carbohydrate, 3.6 times more Fiber and 7.4 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6