Comparing Nutrients in 1 pound Partially Defatted Sesame Flour VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Sesame Flour	39%	26%	35%
Broccoli	27%	8%	65%

Macro Nutrients

	Partially Defatted Sesame Flour	Broccoli	Recommended Dietary Allowance
Energy	59.7% 1733kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	55.6% 54g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	134% 22.8g	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	123% 159g	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	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	327% 183g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Sesame Flour	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	956% 11.5mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	250% 12.5mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	33% 132μg	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

	Partially Defatted Sesame Flour	Broccoli	Recommended Dietary Allowance
Calcium	68% 680mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	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	811% 65mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	391% 1642mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	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	525% 3674mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	56.7% 1928mg	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	12.4% 186mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	441% 48.5mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11% 405g	3700g per day for Men 19-50 years

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

• Partially Defatted Sesame Flour has 35.6 times more Vitamin B1, 2.3 times more Vitamin B2, 19.7 times more Vitamin B3 and 4.8 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains 10.3 times more Vitamin A, 2.2 times more Vitamin B9 and more Vitamin C than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour and Raw Broccoli have similar amounts of Vitamin B6 per 1 lb.
• Both Partially Defatted Sesame Flour as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Partially Defatted Sesame Flour has 3.2 times more Calcium, 29.2 times more Copper, 19.6 times more Iron, 17.2 times more Magnesium, 6.7 times more Manganese, 12.3 times more Phosphorus, 1.3 times more Potassium, 1.2 times more Sodium and 26.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 13.5 times more Water than Partially Defatted Sesame Flour.

Comparison of macro-nutrients per 1 pound:

• Partially Defatted Sesame Flour has 11.2 times more Energy, 32.1 times more Fat, 14.3 times more Saturated Fat, 1.4 times more Omega 3, 102.4 times more Omega 6, 5.3 times more Carbohydrate and 14.3 times more Protein than Raw Broccoli.
• Both Partially Defatted Sesame Flour as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.