Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Partially Defatted Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	7.24% 2.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	42% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	38.3% 50g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	11% 4.25g	NA	38g per day for Men 19-50 years
Protein	7.85% 4.4g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	78.2% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16.6% 0.22mg	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	20% 79.4μg	10.3% 41μg	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	63% 57mg	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	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	226% 2.03mg	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	11% 0.86mg	253% 20.3mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	86.5% 2mg	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	9.92% 69.5mg	164% 1148mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	138% 15mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.25% 9.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Partially Defatted Sesame Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Partially Defatted Sesame Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Partially Defatted Sesame Flour:

• 5 ounces of Cooked Chopped Frozen Broccoli have 17 times more Vitamin A, 1.9 times more Vitamin B9 and more Vitamin C than Partially Defatted Sesame Flour.
• While 5 oz of Partially Defatted Sesame Flour contain 46 times more Vitamin B1, 3.3 times more Vitamin B2, 27.5 times more Vitamin B3 and 10.1 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Partially Defatted Sesame Flour provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Partially Defatted Sesame Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Partially Defatted Sesame Flour:

• 5 ounces of Cooked Chopped Frozen Broccoli have 13.7 times more Water than Partially Defatted Sesame Flour.
• While 5 oz of Partially Defatted Sesame Flour contain 4.5 times more Calcium, 42.1 times more Copper, 23.4 times more Iron, 27.8 times more Magnesium, 6.3 times more Manganese, 16.5 times more Phosphorus, 3 times more Potassium, 3.7 times more Sodium and 38.2 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Partially Defatted Sesame Flour contain 13.6 times more Energy, 99.1 times more Fat, 90.8 times more Saturated Fat, 2.1 times more Omega 3, 386.1 times more Omega 6, 6.6 times more Carbohydrate and 13 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6