Comparing Nutrients in 300 calories Toasted Sesame Seed Kernels VS Boiled Broccoli

Weight per 300 calories

• Toasted Sesame Seed Kernels: 53g
• Boiled Broccoli: 857g

Toasted Sesame Seed Kernels have 16.2 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Toasted Sesame Seed Kernels or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Toasted Sesame Seed Kernels	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	64.3% 11g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	23.5% 8.94g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	16% 8.97g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.94% 0.077mg	132% 1.7mg	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	12.7% 50.8μg	231% 926μg	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	618% 556mg	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	0.88% 0.13mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.93% 69.3mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	51.5% 4.1mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	72.3% 1.66mg	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	58.5% 410mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	6.3% 215mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	33% 18.2μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.38% 20.6mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	49.2% 5.4mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.072% 2.65g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toasted Sesame Seed Kernels vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 415.8 times more Vitamin A, 4.3 times more Vitamin B2, 1.6 times more Vitamin B3, 14.7 times more Vitamin B5, 22.2 times more Vitamin B6, 18.2 times more Vitamin B9, more Vitamin C, 94 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 300 kcal.
• Both Toasted Hulled Sesame Seed Kernels as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Toasted Sesame Seed Kernels vs Boiled Broccoli:

• Toasted Hulled Sesame Seed Kernels have 1.5 times more Copper, 1.3 times more Selenium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.9 times more Calcium, 1.4 times more Iron, 2.2 times more Manganese, 1.4 times more Phosphorus, 11.7 times more Potassium, 17 times more Sodium and 289.2 times more Water than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Boiled and Drained Broccoli have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Hulled Sesame Seed Kernels have 7.2 times more Fat, 5.3 times more Saturated Fat and 25 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.3 times more Omega 3, 4.5 times more Carbohydrate, 46.9 times more Sugars, 3.2 times more Fiber and 2.3 times more Protein than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Hulled Sesame Seed Kernels and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Toasted Hulled Sesame Seed Kernels as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.