Comparing Nutrients in 300 calories Whole Sesame Seeds VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Whole Sesame Seeds: 52.4g
• Boiled Spears Frozen Broccoli: 1071g

Whole Sesame Seeds have 20.5 times more energy per 100g than Boiled Spears Frozen Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Whole Sesame Seeds	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	66% 11g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.44% 12.3g	44% 57.4g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	21.7% 15.8g	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	16.3% 6.18g	84.6% 32g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.95% 0.13mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.52% 0.026mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	107% 1.4mg	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	80.4% 321μg	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	477% 430mg	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	0.87% 0.13mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	51% 510mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	237% 2.14mg	51% 0.46mg	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	95% 7.6mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	43.8% 184mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	151% 3.5mg	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	47% 329mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.76mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.066% 2.46g	26.3% 972g	3700g per day for Men 19-50 years

Whole Sesame Seeds VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Whole Sesame Seeds vs Boiled Spears Frozen Broccoli:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 1.4 times more Vitamin B1, 6.7 times more Vitamin B2, 2.1 times more Vitamin B3, 112.1 times more Vitamin B5, 3.4 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C, 108.1 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• 300 calories 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 Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Whole Sesame Seeds vs Boiled Spears Frozen Broccoli:

• 300 calories of Whole Sesame Seeds have 4.6 times more Copper and 1.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.7 times more Manganese, 1.8 times more Phosphorus, 7.9 times more Potassium, 44.6 times more Sodium and 395.8 times more Water than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Boiled Spears Frozen Broccoli contain similar levels of Calcium, Iron, Magnesium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole Sesame Seeds have 22.1 times more Fat, 18.9 times more Saturated Fat and 80.3 times more Omega 6 than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.3 times more Omega 3, 4.7 times more Carbohydrate, 100.3 times more Sugars, 5.2 times more Fiber and 3.6 times more Protein than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6