Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Frozen Chopped Broccoli	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	39.2% 1137kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	43% 14g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	250% 42.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0.82% 0.6g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	63% 35g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	121% 1.57mg	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	33.2% 133μg	48% 192μg	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	124% 112mg	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	16% 2.42mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	11% 111mg	193% 1935mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	900% 8.1mg	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	20% 1.6mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	166% 697mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	212% 4.9mg	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	14% 99mg	178% 1248mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Whole Sesame Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Whole Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Whole Sesame Seeds:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 5.6 times more Vitamin B5, more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 14.9 times more Vitamin B1, 2.6 times more Vitamin B2, 9.6 times more Vitamin B3, 6.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Whole Sesame Seeds:

• 7 ounces of Frozen Chopped Broccoli have 19.5 times more Water than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 17.4 times more Calcium, 107.4 times more Copper, 18 times more Iron, 19.5 times more Magnesium, 8.4 times more Manganese, 12.6 times more Phosphorus, 2.2 times more Potassium, 12.3 times more Selenium and 16.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Whole Sesame Seeds contain 22 times more Energy, 171.3 times more Fat, 158.1 times more Saturated Fat, 3.6 times more Omega 3, 689.5 times more Omega 6, 4.9 times more Carbohydrate, 3.9 times more Fiber and 6.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Chopped Broccoli VS Whole Sesame Seeds

What are the health benefits of Frozen Chopped Broccoli compared to Whole Sesame Seeds?

Frozen chopped broccoli is a great source of vitamins C and K, fiber, and antioxidants, which can support immune health, bone health, and digestion. Whole sesame seeds are rich in healthy fats, protein, and minerals like calcium and iron, which can support heart health and provide essential nutrients. Both can be beneficial additions to a balanced vegan diet.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Whole Sesame Seeds?

Both frozen chopped broccoli and whole sesame seeds can be beneficial for weight loss due to their nutrient content and low calorie density. However, frozen chopped broccoli is lower in calories and higher in fiber, making it a more filling option that can help with weight loss. Whole sesame seeds are calorie-dense and should be consumed in moderation. Incorporating a variety of nutrient-dense foods like frozen chopped broccoli into your diet can support weight loss efforts.

Should I eat more Frozen Chopped Broccoli or more Whole Sesame Seeds to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both frozen chopped broccoli and whole sesame seeds are good sources of protein, but sesame seeds are higher in protein content. Therefore, incorporating more whole sesame seeds into your diet may be more beneficial for muscle gain. Additionally, make sure to include a variety of plant-based protein sources in your diet to support muscle growth and recovery.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Whole Sesame Seeds?

Producing Frozen Chopped Broccoli generally has a higher environmental impact compared to Whole Sesame Seeds. This is because broccoli requires more resources like water, land, and energy to grow and process, whereas sesame seeds are more resource-efficient to produce. Additionally, the packaging and transportation of frozen products can also contribute to a higher carbon footprint. Choosing whole sesame seeds over frozen chopped broccoli can be a more sustainable choice for the environment.