Comparing Nutrients in 1 pound Tahini VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tahini	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	93% 2699kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	251% 244g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	115% 1.85g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	617% 105g	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	74% 96g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	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	111% 42g	36% 13.6g	38g per day for Men 19-50 years
Protein	138% 77g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Tahini	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	461% 5.53mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	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	111% 445μg	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	7.56% 1.13mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	193% 1932mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	811% 7.3mg	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	507% 40.6mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	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	474% 3320mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	55.2% 1878mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.37% 14g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Tahini versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Tahini has 16.9 times more Vitamin B1, 4.1 times more Vitamin B2, 11.8 times more Vitamin B3 and 2.9 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 19 times more Vitamin A, more Vitamin C, 5.4 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Tahini and Frozen Broccoli Spears provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Tahini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Sesame Butter from Roasted Kernels as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tahini vs Frozen Broccoli Spears:

• 1 pound of Tahini has 10.4 times more Calcium, 44.7 times more Copper, 12.4 times more Iron, 5.9 times more Magnesium, 5.7 times more Manganese, 12.4 times more Phosphorus, 1.7 times more Potassium, 18.1 times more Selenium, 6.8 times more Sodium and 13.6 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 29.7 times more Water than Sesame Butter from Roasted Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tahini has 20.5 times more Energy, 158.1 times more Fat, 144.8 times more Saturated Fat, 3.3 times more Omega 3, 625.2 times more Omega 6, 4 times more Carbohydrate, 3.1 times more Fiber and 5.6 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 3 times more Sugars than Sesame Butter from Roasted Kernels.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6