Comparing Nutrients in 7 ounces Broccoli VS Raw Tahini

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Broccoli	Raw Tahini	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	10% 5.6g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Raw Tahini	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	262% 3.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	22.7% 0.3mg	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	31.3% 125μg	48.6% 194μg	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	197% 177mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Raw Tahini	Recommended Dietary Allowance
Calcium	9.33% 93mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	328% 2.95mg	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	18% 1.45mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	167% 701mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	126% 2.9mg	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	18.7% 131mg	224% 1568mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	189% 20.7mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Raw Tahini:

• Raw Broccoli has 10.3 times more Vitamin A and more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 22.4 times more Vitamin B1, 8.8 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Sesame Butter from Hulled Raw Kernels have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Broccoli as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Raw Tahini:

• Raw Broccoli has 33 times more Sodium and 29.8 times more Water than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 3 times more Calcium, 30.4 times more Copper, 8.7 times more Iron, 16.8 times more Magnesium, 6.9 times more Manganese, 12 times more Phosphorus, 1.5 times more Potassium and 25.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Sesame Butter from Hulled Raw Kernels contain 17.9 times more Energy, 152.5 times more Fat, 69.3 times more Saturated Fat, 6.8 times more Omega 3, 495.6 times more Omega 6, 2.7 times more Carbohydrate, 3.6 times more Fiber and 6.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.