Comparing Nutrients in 7 ounces Roasted Sesame Seeds VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Roasted Sesame Seeds	Boiled Broccoli	Recommended Dietary Allowance
Energy	38.7% 1121kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	11% 14.2g	130g per day for Men 19-50 years
Sugars	NA	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	73% 27.8g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	60% 33.7g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	30.5% 0.4mg	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	53.6% 214μg	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	143% 129mg	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	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Boiled Broccoli	Recommended Dietary Allowance
Calcium	196% 1963mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	545% 4.9mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	366% 29.3mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	16.7% 0.38mg	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	181% 1266mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sesame Seeds vs Boiled Broccoli:

• Roasted Whole Sesame Seeds have 12.7 times more Vitamin B1, 2 times more Vitamin B2, 8.3 times more Vitamin B3 and 4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 12.1 times more Vitamin B5 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 7 oz.
• Both Roasted Whole Sesame Seeds as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sesame Seeds vs Boiled Broccoli:

• Roasted Whole Sesame Seeds have 24.7 times more Calcium, 40.5 times more Copper, 22 times more Iron, 17 times more Magnesium, 12.9 times more Manganese, 9.5 times more Phosphorus, 1.6 times more Potassium, 21.5 times more Selenium and 15.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.7 times more Sodium and 27 times more Water than Roasted Whole Sesame Seeds.

Comparison of macro-nutrients per 7 ounces:

• Roasted Whole Sesame Seeds have 16.1 times more Energy, 117.1 times more Fat, 85.1 times more Saturated Fat, 3.1 times more Omega 3, 405 times more Omega 6, 3.6 times more Carbohydrate, 4.2 times more Fiber and 7.1 times more Protein than Boiled and Drained Broccoli.
• Both Roasted Whole Sesame Seeds as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.