Comparing Nutrients in 1 kilogram Tahini VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Broccoli	27%	8%	65%

Macro Nutrients

	Tahini	Broccoli	Recommended Dietary Allowance
Energy	205% 5950kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	554% 538g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	235% 75.3g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	254% 4.07g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1361% 231g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	51% 66.4g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	245% 93g	68.4% 26g	38g per day for Men 19-50 years
Protein	304% 170g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Tahini	Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1017% 12mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	341% 54.5mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Broccoli	Recommended Dietary Allowance
Calcium	426% 4260mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	1789% 16mg	54.4% 0.49mg	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	1119% 89.5mg	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	420% 46.2mg	37.3% 4.1mg	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 Broccoli:

• Sesame Butter from Roasted Kernels have 17.2 times more Vitamin B1, 4 times more Vitamin B2, 8.5 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 10.3 times more Vitamin A, more Vitamin C, 3.1 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Raw Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Sesame Butter from Roasted Kernels as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tahini vs Broccoli:

• Sesame Butter from Roasted Kernels have 9.1 times more Calcium, 32.9 times more Copper, 12.3 times more Iron, 4.5 times more Magnesium, 6.9 times more Manganese, 11.1 times more Phosphorus, 1.3 times more Potassium, 13.8 times more Selenium, 3.5 times more Sodium and 11.3 times more Zinc than Raw Broccoli.
• While Raw 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 17.5 times more Energy, 145.3 times more Fat, 66 times more Saturated Fat, 6.5 times more Omega 3, 472.1 times more Omega 6, 3.2 times more Carbohydrate, 3.6 times more Fiber and 6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.5 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.