Comparing Nutrients in 7 ounces Sesame Butter VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Sesame Butter	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	40% 1163kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	47.8% 0.76g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	256% 43.4g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	64% 36g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Sesame Butter	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	20% 0.26mg	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	49.6% 198μg	33.2% 133μg	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	124% 112mg	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	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Butter	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	191% 1905mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	929% 8.36mg	8.38% 0.075mg	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	476% 38mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	171% 718mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	25.4% 0.58mg	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	187% 1308mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	128% 70.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Butter VS Frozen Chopped Broccoli per 7 oz

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

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

• 7 ounces of Sesame Butter have 4.5 times more Vitamin B1, 2.1 times more Vitamin B2, 14.3 times more Vitamin B3, 6.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 17.3 times more Vitamin A, 5.4 times more Vitamin B5 and more Vitamin C than Sesame Butter paste.
• 7 ounces of Sesame Butter have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Sesame Butter paste as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sesame Butter have 17.1 times more Calcium, 110.9 times more Copper, 23.7 times more Iron, 20.1 times more Magnesium, 8.6 times more Manganese, 13.2 times more Phosphorus, 2.7 times more Potassium, 12.7 times more Selenium and 15.2 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 57.2 times more Water than Sesame Butter paste.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sesame Butter have 22.5 times more Energy, 175.4 times more Fat, 161.9 times more Saturated Fat, 3.7 times more Omega 3, 706.1 times more Omega 6, 5 times more Carbohydrate, 1.8 times more Fiber and 6.4 times more Protein than Frozen Chopped Broccoli.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6