Comparing Nutrients in 1 pound Boiled Broccoli VS Sesame Oil

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sesame Oil	0%	100%	0%

Macro Nutrients

	Boiled Broccoli	Sesame Oil	Recommended Dietary Allowance
Energy	5.47% 159kcal	138% 4010kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	468% 454g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	201% 64.4g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1102% 187g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	0% 0g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	0% 0g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	0% 0g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sesame Oil	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	0% 0mg	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	122% 490μg	0% 0μg	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	327% 294mg	0% 0mg	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	44% 6.58mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sesame Oil	Recommended Dietary Allowance
Calcium	18% 181mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	NA	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	43.4% 304mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	0% 0mg	11mg per day for Men 19-50 years
Water	11% 405g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Sesame Oil per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Sesame Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Sesame Oil:

• 1 pound of Boiled Broccoli has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 10.4 times more Vitamin K than Sesame Oil.
• Both Boiled Broccoli and Sesame Oil provide similar amounts of Vitamin E per one pound.
• 1 pound of Sesame Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Broccoli as well as Salad or Cooking Sesame Oil have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Sesame Oil:

• 1 pound of Boiled Broccoli has more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than Sesame Oil.
• 1 pound of Sesame Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has more Carbohydrate, more Fiber and more Protein than Sesame Oil.
• While 1 lb of Salad or Cooking Sesame Oil contains 25.3 times more Energy, 243.9 times more Fat, 179.7 times more Saturated Fat, 2.5 times more Omega 3 and 809.8 times more Omega 6 than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Sesame Oil provide inadequate amounts of Carbohydrate, Fiber and Protein