Comparing Nutrients in 7 ounces Sesame Flour VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sesame Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	36% 1044kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	76% 73.6g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	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	40.6% 53g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	109% 61g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	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	444% 5.33mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 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	15.4% 61.5μg	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 Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	31.6% 316mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	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	376% 30mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	171% 716mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	229% 1601mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	4.9% 181g	3700g per day for Men 19-50 years

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

• High fat Sesame Flour has 50.6 times more Vitamin B1, 3 times more Vitamin B2, 28.4 times more Vitamin B3 and 10.5 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 2.2 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
• Both High fat Sesame Flour and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 7 oz.
• Both High fat Sesame Flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• High fat Sesame Flour has 2.8 times more Calcium, 40 times more Copper, 18.7 times more Iron, 20.1 times more Magnesium, 5.1 times more Manganese, 16.1 times more Phosphorus, 2 times more Potassium, 1.7 times more Sodium and 22.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 101.6 times more Water than High fat Sesame Flour.

Comparison of macro-nutrients per 7 ounces:

• High fat Sesame Flour has 20.2 times more Energy, 127.9 times more Fat, 118.1 times more Saturated Fat, 2.7 times more Omega 3, 515 times more Omega 6, 5.6 times more Carbohydrate and 11 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both High fat Sesame Flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.