Comparing Nutrients in 5 ounces Whole Sesame Seeds VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Whole Sesame Seeds	Broccoli Raab	Recommended Dietary Allowance
Energy	28% 812kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	31% 9.86g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	178% 30.3g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.2g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	44% 16.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	45% 25g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.071mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	18.6% 0.24mg	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	34.4% 137μg	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Broccoli Raab	Recommended Dietary Allowance
Calcium	138% 1382mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	6.6% 0.06mg	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	258% 20.6mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	118% 498mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	24.3% 0.56mg	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	127% 892mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	19.5% 663mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.65g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Broccoli Raab per 5 oz

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

Lets compare vitamin content per 5 ounces of Whole Sesame Seeds vs Broccoli Raab:

• 5 ounces of Whole Sesame Seeds have 4.9 times more Vitamin B1, 1.9 times more Vitamin B2, 3.7 times more Vitamin B3 and 4.6 times more Vitamin B6 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 6.4 times more Vitamin B5, more Vitamin C, 6.5 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Broccoli Raab provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Dried Whole Sesame Seeds as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Whole Sesame Seeds vs Broccoli Raab:

• 5 ounces of Whole Sesame Seeds have 9 times more Calcium, 97.2 times more Copper, 6.8 times more Iron, 16 times more Magnesium, 6.2 times more Manganese, 8.6 times more Phosphorus, 2.4 times more Potassium, 34.4 times more Selenium and 10.1 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3 times more Sodium and 19.7 times more Water than Dried Whole Sesame Seeds.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Sesame Seeds have 26 times more Energy, 101.4 times more Fat, 83.8 times more Saturated Fat, 2 times more Omega 3, 737.1 times more Omega 6, 8.2 times more Carbohydrate, 4.4 times more Fiber and 5.6 times more Protein than Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6