Comparing Nutrients in 1 pound Roasted Sesame Seeds VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Broccoli	27%	8%	65%

Macro Nutrients

	Roasted Sesame Seeds	Broccoli	Recommended Dietary Allowance
Energy	88.4% 2563kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	224% 218g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	551% 94g	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	90% 117g	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	167% 63.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	137% 77g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.64mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	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	111% 445μg	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

	Roasted Sesame Seeds	Broccoli	Recommended Dietary Allowance
Calcium	449% 4486mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	1245% 11.2mg	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	837% 67mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	384% 1615mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	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	413% 2894mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	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	3.33% 50mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	295% 32.5mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.4% 15g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sesame Seeds vs Broccoli:

• Roasted Whole Sesame Seeds have 11.3 times more Vitamin B1, 2.1 times more Vitamin B2, 7.2 times more Vitamin B3, 4.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 11.2 times more Vitamin B5 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sesame Seeds vs Broccoli:

• Roasted Whole Sesame Seeds have 21 times more Calcium, 50.4 times more Copper, 20.2 times more Iron, 17 times more Magnesium, 11.9 times more Manganese, 9.7 times more Phosphorus, 1.5 times more Potassium, 13.8 times more Selenium and 17.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3 times more Sodium and 27.1 times more Water than Roasted Whole Sesame Seeds.

Comparison of macro-nutrients per 1 pound:

• Roasted Whole Sesame Seeds have 16.6 times more Energy, 129.7 times more Fat, 59 times more Saturated Fat, 5.8 times more Omega 3, 421.5 times more Omega 6, 3.9 times more Carbohydrate, 5.4 times more Fiber and 6 times more Protein than Raw Broccoli.
• Both Roasted Whole Sesame Seeds as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.