Comparing Nutrients in 1 kilogram Tahini VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Tahini	Boiled Broccoli	Recommended Dietary Allowance
Energy	205% 5950kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	554% 538g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	235% 75.3g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	254% 4.07g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1361% 231g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	245% 93g	87% 33g	38g per day for Men 19-50 years
Protein	304% 170g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Tahini	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1017% 12mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	341% 54.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	154% 2mg	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	270% 1080μg	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	721% 649mg	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	16.7% 2.5mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Boiled Broccoli	Recommended Dietary Allowance
Calcium	426% 4260mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1789% 16mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	1119% 89.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	84.3% 1.94mg	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	1046% 7320mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	420% 46.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.82% 30.5g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tahini vs Boiled Broccoli:

• Sesame Butter from Roasted Kernels have 19.4 times more Vitamin B1, 3.8 times more Vitamin B2 and 9.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 5.8 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Sesame Butter from Roasted Kernels as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tahini vs Boiled Broccoli:

• Sesame Butter from Roasted Kernels have 10.7 times more Calcium, 26.4 times more Copper, 13.4 times more Iron, 4.5 times more Magnesium, 7.5 times more Manganese, 10.9 times more Phosphorus, 1.4 times more Potassium, 21.5 times more Selenium, 2.8 times more Sodium and 10.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 29.3 times more Water than Sesame Butter from Roasted Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Sesame Butter from Roasted Kernels have 17 times more Energy, 131.1 times more Fat, 95.3 times more Saturated Fat, 3.4 times more Omega 3, 453.6 times more Omega 6, 3 times more Carbohydrate, 2.8 times more Fiber and 7.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.