Comparing Nutrients in 1 pound Sesame Seed Kernels VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Broccoli	27%	8%	65%

Macro Nutrients

	Sesame Seed Kernels	Broccoli	Recommended Dietary Allowance
Energy	99% 2862kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	286% 278g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	74.6% 1.2g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	673% 114g	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	41% 53.2g	23% 30g	130g per day for Men 19-50 years
Sugars	3% 2.18g	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	0.44% 0.32g	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	% 0.45g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0.45g	g per day for Men 19-50 years
Fiber	138% 52.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	166% 93g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	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	264% 3.17mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	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	130% 522μg	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	51% 7.62mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Broccoli	Recommended Dietary Allowance
Calcium	27.2% 272mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	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	361% 29mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	373% 1565mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	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	432% 3025mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	278% 30.5mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.46% 17g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sesame Seed Kernels vs Broccoli:

• Dried Hulled Sesame Seed Kernels have 9.8 times more Vitamin B1, 9.1 times more Vitamin B3, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 10.3 times more Vitamin A, 1.3 times more Vitamin B2, 2 times more Vitamin B5, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sesame Seed Kernels vs Broccoli:

• Dried Hulled Sesame Seed Kernels have 1.3 times more Calcium, 28.6 times more Copper, 8.7 times more Iron, 16.4 times more Magnesium, 6.9 times more Manganese, 10.1 times more Phosphorus, 13.8 times more Selenium, 1.4 times more Sodium and 16.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 23.8 times more Water than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Raw Broccoli have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Hulled Sesame Seed Kernels have 18.6 times more Energy, 165.4 times more Fat, 79.4 times more Saturated Fat, 4.2 times more Omega 3, 514.8 times more Omega 6, 1.8 times more Carbohydrate, 4.5 times more Fiber and 7.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.5 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.