Comparing Nutrients in 1 pound Toasted Sesame Seeds with Salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seeds with Salt	11%	72%	17%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Toasted Sesame Seeds with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	88.7% 2572kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	224% 218g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	551% 94g	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	91% 118g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	3% 2.18g	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	202% 76.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	137% 77g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seeds with Salt	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	455% 5.47mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.7% 3.1mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	109% 435μg	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	7.56% 1.13mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seeds with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	59.4% 594mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	734% 6.6mg	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	441% 35.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	281% 6.47mg	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	502% 3511mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	54% 1842mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	178% 2667mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.61% 22.7g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seeds with Salt VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sesame Seeds with Salt 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 Toasted Sesame Seeds with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Toasted Sesame Seeds with Salt has 21.9 times more Vitamin B1, 5.8 times more Vitamin B2, 11.9 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.7 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 17 times more Vitamin A, more Vitamin C, 5.3 times more Vitamin E and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Hulled Sesame Seed Kernels, Toasted with Salt 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 Toasted Sesame Seeds with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Toasted Sesame Seeds with Salt has 4 times more Calcium, 42.9 times more Copper, 12.8 times more Iron, 26.6 times more Magnesium, 6.4 times more Manganese, 15.8 times more Phosphorus, 2.9 times more Potassium, 49.1 times more Selenium, 53.5 times more Sodium and 36.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 18.1 times more Water than Hulled Sesame Seed Kernels, Toasted with Salt.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sesame Seeds with Salt has 20.3 times more Energy, 400 times more Fat, 373.4 times more Saturated Fat, 8.6 times more Omega 3, 1588.8 times more Omega 6, 4.9 times more Carbohydrate, 5.6 times more Fiber and 5.5 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3.1 times more Sugars than Hulled Sesame Seed Kernels, Toasted with Salt.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6