Comparing Nutrients in 7 ounces Raw Whole Tahini VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Raw Whole Tahini	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	39% 1131kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	48.6% 18.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	63% 35.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.55mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	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	48.6% 194μg	27.8% 111μg	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	88.4% 79.6mg	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	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Whole Tahini	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	83.3% 833mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	7.5% 0.067mg	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	62.3% 5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	19.2% 0.44mg	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	213% 1492mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Whole Tahini vs Cooked Chopped Frozen Broccoli:

• Raw Whole Tahini has 23.3 times more Vitamin B1, 6.3 times more Vitamin B2, 12.9 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 17 times more Vitamin A and more Vitamin C than Raw Whole Tahini.
• Both Raw Whole Tahini and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Whole Tahini as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Whole Tahini vs Cooked Chopped Frozen Broccoli:

• Raw Whole Tahini has 12.7 times more Calcium, 47.6 times more Copper, 4.1 times more Iron, 7.4 times more Magnesium, 6.5 times more Manganese, 15.3 times more Phosphorus, 2.9 times more Potassium, 6.7 times more Sodium and 16.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 30.2 times more Water than Raw Whole Tahini.

Comparison of macro-nutrients per 7 ounces:

• Raw Whole Tahini has 20.4 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, 3.1 times more Fiber and 5.7 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Raw Whole Tahini as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.