Comparing Nutrients in 1 pound Whole Sesame Seeds VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Whole Sesame Seeds	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	89.6% 2599kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	570% 97g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	11% 7.9g	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	141% 53.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	144% 80.4g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	62% 0.81mg	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	110% 440μg	68% 272μg	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	312% 281mg	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	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	442% 4423mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	2057% 18.5mg	42% 0.38mg	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	825% 66mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	379% 1592mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	44.8% 1.03mg	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	408% 2853mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	62.4% 2123mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	320% 35mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Boiled Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole Sesame Seeds versus 1 lb of Boiled Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole Sesame Seeds vs Boiled Brussels Sprouts:

• 1 pound of Whole Sesame Seeds has 7.4 times more Vitamin B1, 3.1 times more Vitamin B2, 7.4 times more Vitamin B3, 4.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains more Vitamin A, 5 times more Vitamin B5, more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• 1 pound of Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Dried Whole Sesame Seeds as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Whole Sesame Seeds vs Boiled Brussels Sprouts:

• 1 pound of Whole Sesame Seeds has 27.1 times more Calcium, 49.2 times more Copper, 12.1 times more Iron, 17.6 times more Magnesium, 10.8 times more Manganese, 11.2 times more Phosphorus, 1.5 times more Potassium, 22.9 times more Selenium and 23.5 times more Zinc than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 19 times more Water than Dried Whole Sesame Seeds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Sesame Seeds has 15.9 times more Energy, 99.3 times more Fat, 68.2 times more Saturated Fat, 2.2 times more Omega 3, 270.6 times more Omega 6, 3.3 times more Carbohydrate, 4.5 times more Fiber and 7 times more Protein than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 5.8 times more Sugars than Dried Whole Sesame Seeds.
• 1 pound of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6