Comparing Nutrients in 1 pound Partially Defatted Sesame Flour VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Sesame Flour	39%	26%	35%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Partially Defatted Sesame Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	59.7% 1733kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	55.6% 54g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	134% 22.8g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 159g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	327% 183g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Sesame Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	956% 11.5mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	250% 12.5mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	45.4% 0.59mg	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	33% 132μg	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Sesame Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	68% 680mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	17% 0.15mg	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	811% 65mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	391% 1642mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	44% 1mg	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	525% 3674mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	56.7% 1928mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	441% 48.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Partially Defatted Sesame Flour VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Partially Defatted Sesame Flour versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Partially Defatted Sesame Flour vs Cooked Chopped Frozen Broccoli:

• 1 pound of Partially Defatted Sesame Flour has 46 times more Vitamin B1, 3.3 times more Vitamin B2, 27.5 times more Vitamin B3 and 10.1 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 17 times more Vitamin A, 1.9 times more Vitamin B9 and more Vitamin C than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Partially Defatted Sesame Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sesame Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Partially Defatted Sesame Flour vs Cooked Chopped Frozen Broccoli:

• 1 pound of Partially Defatted Sesame Flour has 4.5 times more Calcium, 42.1 times more Copper, 23.4 times more Iron, 27.8 times more Magnesium, 6.3 times more Manganese, 16.5 times more Phosphorus, 3 times more Potassium, 3.7 times more Sodium and 38.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 13.7 times more Water than Partially Defatted Sesame Flour.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Partially Defatted Sesame Flour has 13.6 times more Energy, 99.1 times more Fat, 90.8 times more Saturated Fat, 2.1 times more Omega 3, 386.1 times more Omega 6, 6.6 times more Carbohydrate and 13 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6