Comparing Nutrients in 5 ounces Boiled Broccoli VS Sesame Oil

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sesame Oil	0%	100%	0%

Macro Nutrients

	Boiled Broccoli	Sesame Oil	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	63% 20g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	344% 58.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	0% 0g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	0% 0g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sesame Oil	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	38.3% 153μg	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	102% 92mg	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	13.7% 2.06mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sesame Oil	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	13.6% 95mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	0% 0mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Sesame Oil per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Sesame Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Sesame Oil:

• 5 ounces of Boiled Broccoli 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 and 10.4 times more Vitamin K than Sesame Oil.
• Both Boiled Broccoli and Sesame Oil provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Sesame Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Boiled and Drained Broccoli as well as Salad or Cooking Sesame Oil have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Sesame Oil:

• 5 ounces of Boiled Broccoli 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.
• 5 ounces of Sesame Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have more Carbohydrate, more Fiber and more Protein than Sesame Oil.
• While 5 oz of Salad or Cooking Sesame Oil contain 25.3 times more Energy, 243.9 times more Fat, 179.7 times more Saturated Fat, 2.5 times more Omega 3 and 809.8 times more Omega 6 than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Sesame Oil provide inadequate amounts of Carbohydrate, Fiber and Protein