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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Roasted Sesame Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	195% 5650kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	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	198% 257g	41% 53.5g	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	368% 140g	79% 30g	38g per day for Men 19-50 years
Protein	303% 170g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	669% 8.03mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	286% 46mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	617% 8mg	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	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	NA	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	989% 9890mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	2744% 24.7mg	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	1845% 148mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	848% 3560mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	1085% 25mg	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	911% 6380mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	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	651% 71.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.89% 33g	24.5% 906g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted 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 Roasted Sesame Seeds vs Frozen Broccoli Spears:

• 1 kilogram of Roasted Sesame Seeds has 11.2 times more Vitamin B1, 2.2 times more Vitamin B2, 9.9 times more Vitamin B3 and 4.6 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Vitamin A, 4.7 times more Vitamin B5 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Roasted 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 Roasted Sesame Seeds vs Frozen Broccoli Spears:

• 1 kilogram of Roasted Sesame Seeds has 24.1 times more Calcium, 68.6 times more Copper, 20.5 times more Iron, 22.3 times more Magnesium, 9.8 times more Manganese, 10.8 times more Phosphorus, 1.9 times more Potassium, 18.1 times more Selenium and 21.1 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 27.4 times more Water than Roasted Whole Sesame Seeds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sesame Seeds has 19.5 times more Energy, 141.2 times more Fat, 129.3 times more Saturated Fat, 2.9 times more Omega 3, 558.2 times more Omega 6, 4.8 times more Carbohydrate, 4.7 times more Fiber and 5.5 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6