Comparing Nutrients in 1 pound Boiled Broccoli VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Tahini	11%	76%	13%

Macro Nutrients

	Boiled Broccoli	Tahini	Recommended Dietary Allowance
Energy	5.47% 159kcal	93% 2699kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	251% 244g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	107% 34g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	115% 1.85g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	617% 105g	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	74% 96g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	3.07% 2.22g	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	111% 42g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tahini	Recommended Dietary Allowance
Vitamin A	39% 349μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	461% 5.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	155% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	63% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	52% 0.68mg	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	111% 445μg	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	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Tahini	Recommended Dietary Allowance
Calcium	18% 181mg	193% 1932mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	811% 7.3mg	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	507% 40.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	287% 6.6mg	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	474% 3320mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	191% 21mg	11mg per day for Men 19-50 years
Water	11% 405g	0.37% 14g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 25.7 times more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 5.8 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 19.4 times more Vitamin B1, 3.8 times more Vitamin B2 and 9.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Sesame Butter from Roasted Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Broccoli as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Tahini:

• Boiled and Drained Broccoli has 29.3 times more Water than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 10.7 times more Calcium, 26.4 times more Copper, 13.4 times more Iron, 4.5 times more Magnesium, 7.5 times more Manganese, 10.9 times more Phosphorus, 1.4 times more Potassium, 21.5 times more Selenium, 2.8 times more Sodium and 10.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 2.8 times more Sugars than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 17 times more Energy, 131.1 times more Fat, 95.3 times more Saturated Fat, 3.4 times more Omega 3, 453.6 times more Omega 6, 3 times more Carbohydrate, 2.8 times more Fiber and 7.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Sesame Butter from Roasted Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.