Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Sesame Oil

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Sesame Oil: 34g

Salad or Cooking Sesame Oil has 30.5 times more energy per unit of mass than Frozen Broccoli Spears, which is very high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Sesame Oil?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sesame Oil	0%	100%	0%

Macro Nutrients

	Frozen Broccoli Spears	Sesame Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	6.36% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	82.4% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	0% 0g	130g per day for Men 19-50 years
Sugars	21% 15.2g	0% 0g	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	81.7% 31g	0% 0g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sesame Oil	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	0% 0mg	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	243% 972μg	0% 0μg	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	785% 707mg	0% 0mg	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	93% 14mg	3.17% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	3.85% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sesame Oil	Recommended Dietary Allowance
Calcium	42.4% 424mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	0% 0mg	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	93% 7.45mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	NA	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	87% 610mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	0% 0mg	11mg per day for Men 19-50 years
Water	25.3% 937g	0% 0g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Sesame Oil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Sesame Oil?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Sesame Oil:

• 300 calories of Frozen Broccoli Spears have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, 29.4 times more Vitamin E and 227.3 times more Vitamin K than Sesame Oil.
• 300 calories of Sesame Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Salad or Cooking Sesame Oil have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Sesame Oil:

• 300 calories of Frozen Broccoli Spears have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than Sesame Oil.
• 300 calories of Sesame Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 12.7 times more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Sesame Oil.
• While 300 kcal of Salad or Cooking Sesame Oil contain 9.6 times more Fat, 9 times more Saturated Fat and 36.6 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sesame Oil offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 300 calories of Sesame Oil provide inadequate amounts of Carbohydrate, Fiber and Protein