Comparing Nutrients in 5 ounces Tahini VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Tahini	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	29% 843kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	78.6% 76.2g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.7% 13g	11% 4.25g	38g per day for Men 19-50 years
Protein	43% 24g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Tahini	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	14% 0.18mg	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	34.7% 139μg	23.7% 95μg	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	89% 80mg	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	2.36% 0.35mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	60.4% 604mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	6% 0.054mg	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	159% 12.7mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	18% 0.42mg	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	148% 1038mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.12% 4.32g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Frozen Chopped Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Tahini vs Frozen Chopped Broccoli:

• 5 ounces of Tahini have 23 times more Vitamin B1, 4.9 times more Vitamin B2, 11.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 17.3 times more Vitamin A, more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Tahini and Frozen Chopped Broccoli provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Tahini have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Sesame Butter from Roasted Kernels as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tahini vs Frozen Chopped Broccoli:

• 5 ounces of Tahini have 7.6 times more Calcium, 42.4 times more Copper, 11 times more Iron, 5.3 times more Magnesium, 5 times more Manganese, 14.6 times more Phosphorus, 2 times more Potassium, 12.3 times more Selenium, 4.8 times more Sodium and 9.6 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 30 times more Water than Sesame Butter from Roasted Kernels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tahini have 22.9 times more Energy, 185.4 times more Fat, 171.1 times more Saturated Fat, 3.9 times more Omega 3, 746.2 times more Omega 6, 4.4 times more Carbohydrate, 3.1 times more Fiber and 6 times more Protein than Frozen Chopped Broccoli.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6