Comparing Nutrients in 1 pound Sesame Oil VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sesame Oil	0%	100%	0%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sesame Oil	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	138% 4010kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	468% 454g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	201% 64.4g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1102% 187g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0% 0g	9.2% 6.67g	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	0% 0g	36% 13.6g	38g per day for Men 19-50 years
Protein	0% 0g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Sesame Oil	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	61% 0.79mg	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	0% 0μg	107% 426μg	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	344% 310mg	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	42.3% 6.35mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Oil	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0% 0mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	18% 0.16mg	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	0% 0mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	NA	50.5% 1.16mg	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	0% 0mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0% 0g	11% 411g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears contain 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 7.5 times more Vitamin K than Salad or Cooking Sesame Oil.
• Both Salad or Cooking Sesame Oil and Frozen Broccoli Spears have similar amounts of Vitamin E per 1 lb.
• Both Salad or Cooking Sesame Oil as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Broccoli Spears contain more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than Salad or Cooking Sesame Oil.

Comparison of macro-nutrients per 1 pound:

• Salad or Cooking Sesame Oil has 30.5 times more Energy, 294.1 times more Fat, 273.1 times more Saturated Fat, 2.4 times more Omega 3 and 1116.2 times more Omega 6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Carbohydrate, more Sugars, more Fiber and more Protein than Salad or Cooking Sesame Oil.
• Both Salad or Cooking Sesame Oil as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.