Comparing Nutrients in 1 kilogram Raw Whole Tahini VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Raw Whole Tahini	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	197% 5700kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	245% 93g	79% 30g	38g per day for Men 19-50 years
Protein	318% 178g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1069% 13mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	392% 5.1mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	370% 59.3mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	100% 1.3mg	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	245% 980μg	75% 300μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Whole Tahini	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	420% 4200mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	1798% 16mg	47.8% 0.43mg	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	314% 25mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	141% 3.25mg	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	1074% 7520mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	NA	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.81% 30g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Whole Tahini VS Boiled Spears Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw Whole Tahini vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Raw Whole Tahini has 23.3 times more Vitamin B1, 6.3 times more Vitamin B2, 12.9 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.3 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 17 times more Vitamin A and more Vitamin C than Raw Whole Tahini.
• Both Raw Whole Tahini and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Raw Whole Tahini have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Whole Tahini as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Whole Tahini vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Raw Whole Tahini has 8.2 times more Calcium, 37.6 times more Copper, 4.1 times more Iron, 4.8 times more Magnesium, 4.5 times more Manganese, 13.7 times more Phosphorus, 2.3 times more Potassium, 3.1 times more Sodium and 15.5 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 30.2 times more Water than Raw Whole Tahini.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Whole Tahini has 20.4 times more Energy, 436.4 times more Fat, 373.4 times more Saturated Fat, 8.6 times more Omega 3, 1588.8 times more Omega 6, 4.9 times more Carbohydrate, 3.1 times more Fiber and 5.7 times more Protein than Boiled Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6