Comparing Nutrients in 1 kilogram Broccoli VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Broccoli	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	11.7% 340kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	200% 260g	130g per day for Men 19-50 years
Sugars	23.4% 17g	6.62% 4.8g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	445% 169g	38g per day for Men 19-50 years
Protein	50.4% 28g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	1004% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	112% 1.46mg	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	158% 630μg	240% 960μg	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	991% 892mg	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	52% 7.8mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	47% 470mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	1619% 14.6mg	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	91% 7.3mg	973% 77.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	620% 14.3mg	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	94% 660mg	1106% 7740mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	119% 4060mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	930% 102mg	11mg per day for Men 19-50 years
Water	24% 893g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Toasted Sesame Seed Kernels:

• Raw Broccoli has 10.3 times more Vitamin A, more Vitamin C, 3.1 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 17 times more Vitamin B1, 4 times more Vitamin B2, 8.5 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Toasted Hulled Sesame Seed Kernels have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Toasted Sesame Seed Kernels:

• Raw Broccoli has 17.9 times more Water than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 2.8 times more Calcium, 29.7 times more Copper, 10.7 times more Iron, 16.5 times more Magnesium, 6.8 times more Manganese, 11.7 times more Phosphorus, 1.3 times more Potassium, 13.8 times more Selenium and 25 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Toasted Hulled Sesame Seed Kernels have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 3.5 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 16.7 times more Energy, 129.7 times more Fat, 59 times more Saturated Fat, 5.8 times more Omega 3, 421.5 times more Omega 6, 3.9 times more Carbohydrate, 6.5 times more Fiber and 6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.