Comparing Nutrients in 7 ounces Sesame Seed Kernels VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sesame Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	43% 1252kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	294% 50g	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	18% 23.3g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0.19% 0.14g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	60.6% 23g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	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	116% 1.4mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	57% 228μg	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	22.2% 3.33mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12% 119mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	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	158% 12.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	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	189% 1324mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	121% 13.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Seed Kernels VS Cooked Chopped Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Sesame Seed Kernels vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Sesame Seed Kernels have 12.7 times more Vitamin B1, 12.7 times more Vitamin B3, 3.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.3 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 17 times more Vitamin A, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dried Hulled Sesame Seed Kernels as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sesame Seed Kernels vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Sesame Seed Kernels have 1.8 times more Calcium, 41.2 times more Copper, 10.4 times more Iron, 26.5 times more Magnesium, 6.5 times more Manganese, 13.6 times more Phosphorus, 2.6 times more Potassium, 49.1 times more Selenium, 4.3 times more Sodium and 24 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 24.2 times more Water than Dried Hulled Sesame Seed Kernels.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sesame Seed Kernels have 22.5 times more Energy, 510.1 times more Fat, 503.1 times more Saturated Fat, 6.3 times more Omega 3, 1940.5 times more Omega 6, 2.2 times more Carbohydrate, 3.9 times more Fiber and 6.6 times more Protein than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 3.1 times more Sugars than Dried Hulled Sesame Seed Kernels.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6