Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Sesame Oil

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Sesame Oil	0%	100%	0%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Sesame Oil	Recommended Dietary Allowance
Energy	4.38% 127kcal	138% 4010kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	468% 454g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	201% 64.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1102% 187g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	0% 0g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	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	36% 13.6g	0% 0g	38g per day for Men 19-50 years
Protein	25% 14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Sesame Oil	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Sesame Oil	Recommended Dietary Allowance
Calcium	15% 150mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	0% 0mg	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	34.6% 2.77mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	31.8% 222mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	0% 0mg	11mg per day for Men 19-50 years
Water	11% 411g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Sesame Oil:

• Boiled Chopped Frozen 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 6.5 times more Vitamin K than Salad or Cooking Sesame Oil.
• Both Boiled Chopped Frozen Broccoli and Salad or Cooking Sesame Oil have similar amounts of Vitamin E per 1 lb.
• Both Boiled Chopped Frozen Broccoli as well as Salad or Cooking Sesame Oil have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Sesame Oil:

• Boiled Chopped Frozen Broccoli has more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Zinc and more Water than Salad or Cooking Sesame Oil.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Broccoli has more Carbohydrate, more Sugars, more Fiber and more Protein than Salad or Cooking Sesame Oil.
• While Salad or Cooking Sesame Oil contains 31.6 times more Energy, 833.3 times more Fat, 788.9 times more Saturated Fat, 7.1 times more Omega 3 and 3176.9 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Salad or Cooking Sesame Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.