Comparing Nutrients in 5 ounces Toasted Sesame Seed Kernels VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Toasted Sesame Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	27.7% 804kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	2.87% 2.1g	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	63% 24g	11% 4.25g	38g per day for Men 19-50 years
Protein	43% 24g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 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% 136μg	20% 79.4μg	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	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	18.6% 186mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	229% 2.07mg	5.35% 0.048mg	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	138% 11mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	13.7% 0.32mg	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	157% 1097mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.3mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seed Kernels VS Cooked Chopped Frozen Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Toasted Sesame Seed Kernels vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Toasted Sesame Seed Kernels have 21.9 times more Vitamin B1, 5.8 times more Vitamin B2, 11.9 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.7 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 17 times more Vitamin A, more Vitamin C, 5.3 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Toasted Hulled Sesame Seed Kernels as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sesame Seed Kernels vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Toasted Sesame Seed Kernels have 4 times more Calcium, 42.9 times more Copper, 12.8 times more Iron, 26.6 times more Magnesium, 6.4 times more Manganese, 15.8 times more Phosphorus, 2.9 times more Potassium, 49.1 times more Selenium, 3.5 times more Sodium and 36.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 18.1 times more Water than Toasted Hulled Sesame Seed Kernels.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sesame Seed Kernels have 20.3 times more Energy, 400 times more Fat, 373.4 times more Saturated Fat, 8.6 times more Omega 3, 1588.8 times more Omega 6, 4.9 times more Carbohydrate, 5.6 times more Fiber and 5.5 times more Protein than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 3.1 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6