Comparing Nutrients in 1 kilogram Sesame Seed Kernels VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sesame Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	218% 6310kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	631% 612g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	283% 91g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	164% 2.63g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1484% 252g	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	90% 117g	41% 53.5g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	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	0.97% 0.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 3.1g	NA	g per day for Men 19-50 years
Fiber	305% 116g	79% 30g	38g per day for Men 19-50 years
Protein	365% 205g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Cooked Chopped 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	583% 7mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	363% 58mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	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	288% 1150μg	140% 560μg	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	112% 17mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	60% 600mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1556% 14mg	37.8% 0.34mg	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	795% 63.6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	821% 3450mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	626% 14.4mg	97% 2.23mg	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	953% 6670mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	612% 67.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1% 37.5g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sesame Seed Kernels vs Cooked Chopped Frozen Broccoli:

• Dried Hulled Sesame Seed Kernels have 12.7 times more Vitamin B1, 12.7 times more Vitamin B3, 3.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 17 times more Vitamin A, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Dried Hulled Sesame Seed Kernels as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sesame Seed Kernels vs Cooked Chopped Frozen Broccoli:

• Dried Hulled Sesame Seed Kernels have 1.8 times more Calcium, 41.2 times more Copper, 10.4 times more Iron, 26.5 times more Magnesium, 6.5 times more Manganese, 13.6 times more Phosphorus, 2.6 times more Potassium, 49.1 times more Selenium, 4.3 times more Sodium and 24 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 24.2 times more Water than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Hulled Sesame Seed Kernels have 22.5 times more Energy, 510.1 times more Fat, 503.1 times more Saturated Fat, 6.3 times more Omega 3, 1940.5 times more Omega 6, 2.2 times more Carbohydrate, 3.9 times more Fiber and 6.6 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.1 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.