Comparing Nutrients in 1 pound Raw Tahini VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Broccoli	27%	8%	65%

Macro Nutrients

	Raw Tahini	Broccoli	Recommended Dietary Allowance
Energy	95% 2753kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	264% 256g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	121% 1.94g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	648% 110g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	111% 42g	31% 11.8g	38g per day for Men 19-50 years
Protein	145% 81.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	600% 7.2mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Tahini	Broccoli	Recommended Dietary Allowance
Calcium	64% 640mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	750% 6.75mg	24.7% 0.22mg	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	360% 29mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1601mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	41.4% 0.95mg	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	512% 3583mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	431% 47.4mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	11% 405g	3700g per day for Men 19-50 years

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

• Sesame Butter from Hulled Raw Kernels have 22.4 times more Vitamin B1, 8.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 10.3 times more Vitamin A and more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Sesame Butter from Hulled Raw Kernels as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Raw Tahini vs Broccoli:

• Sesame Butter from Hulled Raw Kernels have 3 times more Calcium, 30.4 times more Copper, 8.7 times more Iron, 16.8 times more Magnesium, 6.9 times more Manganese, 12 times more Phosphorus, 1.5 times more Potassium and 25.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 33 times more Sodium and 29.8 times more Water than Sesame Butter from Hulled Raw Kernels.

Comparison of macro-nutrients per 1 pound:

• Sesame Butter from Hulled Raw Kernels have 17.9 times more Energy, 152.5 times more Fat, 69.3 times more Saturated Fat, 6.8 times more Omega 3, 495.6 times more Omega 6, 2.7 times more Carbohydrate, 3.6 times more Fiber and 6.4 times more Protein than Raw Broccoli.
• Both Sesame Butter from Hulled Raw Kernels as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.