Comparing Nutrients in 1 pound Snacks, sesame sticks, wheat-based, unsalted VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Broccoli	27%	8%	65%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Broccoli	Recommended Dietary Allowance
Energy	84.6% 2454kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	172% 166g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	92% 29.4g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	275% 4.4g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	439% 74.6g	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	162% 211g	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	88.3% 49.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.5% 0.56mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	25% 100μg	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	NA	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

	Snacks, sesame sticks, wheat-based, unsalted	Broccoli	Recommended Dietary Allowance
Calcium	77% 771mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	205% 1.84mg	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	42% 3.36mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	89.4% 626mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	23.6% 803mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	48.2% 5.3mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, sesame sticks, wheat-based, unsalted vs Broccoli:

• Snacks, sesame sticks, wheat-based, unsalted have 1.7 times more Vitamin B1 and 2.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 7.8 times more Vitamin A, 1.9 times more Vitamin B2, 2.4 times more Vitamin B5, 2 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Snacks, sesame sticks, wheat-based, unsalted vs Broccoli:

• Snacks, sesame sticks, wheat-based, unsalted have 3.6 times more Calcium, 8.3 times more Copper, 2.1 times more Magnesium, 4.3 times more Manganese, 2.1 times more Phosphorus, 6.8 times more Selenium and 2.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Potassium and 44.7 times more Water than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Raw Broccoli have similar amounts of Iron and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, sesame sticks, wheat-based, unsalted have 15.9 times more Energy, 99.2 times more Fat, 56.8 times more Saturated Fat, 15.4 times more Omega 3, 335.5 times more Omega 6, 7 times more Carbohydrate and 3.9 times more Protein than Raw Broccoli.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.