Comparing Nutrients in 1 kilogram Whole Sesame Seeds VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Whole Sesame Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	198% 5730kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 235g	41% 53.5g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	311% 118g	79% 30g	38g per day for Men 19-50 years
Protein	317% 177g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	659% 7.9mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	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	243% 970μg	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	975% 9750mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	40% 0.36mg	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	1819% 146mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	111% 2.56mg	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	899% 6290mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	705% 77.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.27% 47g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Frozen Broccoli Spears per 1 kg

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

Lets compare vitamin content per 1 kilogram of Whole Sesame Seeds vs Frozen Broccoli Spears:

• 1 kilogram of Whole Sesame Seeds has 11 times more Vitamin B1, 2.2 times more Vitamin B2, 9.8 times more Vitamin B3 and 4.5 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 4.8 times more Vitamin B5, more Vitamin C, 5.4 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Dried Whole Sesame Seeds as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Whole Sesame Seeds vs Frozen Broccoli Spears:

• 1 kilogram of Whole Sesame Seeds has 23.8 times more Calcium, 113.4 times more Copper, 20.2 times more Iron, 21.9 times more Magnesium, 9.6 times more Manganese, 10.7 times more Phosphorus, 1.9 times more Potassium, 18.1 times more Selenium and 22.8 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 19.3 times more Water than Dried Whole Sesame Seeds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Sesame Seeds has 19.8 times more Energy, 146.1 times more Fat, 133.8 times more Saturated Fat, 3 times more Omega 3, 577.7 times more Omega 6, 4.4 times more Carbohydrate, 3.9 times more Fiber and 5.8 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 4.9 times more Sugars than Dried Whole Sesame Seeds.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6