Comparing Nutrients in 5 ounces Broccoli VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Broccoli	Raw Whole Tahini	Recommended Dietary Allowance
Energy	1.66% 48kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	172% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	28.6% 37g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	34.7% 13g	38g per day for Men 19-50 years
Protein	7.14% 4g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	16.2% 0.21mg	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	22.3% 89.3μg	34.7% 139μg	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	140% 126mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	255% 2.3mg	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	13% 1.03mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	89.8% 2.07mg	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	13.4% 94mg	152% 1066mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Raw Whole Tahini:

• Raw Broccoli has 10.3 times more Vitamin A and more Vitamin C than Raw Whole Tahini.
• While Raw Whole Tahini contains 18.1 times more Vitamin B1, 4.4 times more Vitamin B2, 9.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Raw Whole Tahini have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Broccoli as well as Raw Whole Tahini have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Raw Whole Tahini:

• Raw Broccoli has 29.8 times more Water than Raw Whole Tahini.
• While Raw Whole Tahini contains 8.9 times more Calcium, 33 times more Copper, 3.4 times more Iron, 4.6 times more Magnesium, 6.9 times more Manganese, 11.4 times more Phosphorus, 1.3 times more Potassium, 2.2 times more Sodium and 11.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Whole Tahini contains 16.8 times more Energy, 129.7 times more Fat, 59 times more Saturated Fat, 5.8 times more Omega 3, 421.5 times more Omega 6, 3.9 times more Carbohydrate, 3.6 times more Fiber and 6.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Whole Tahini have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.