Comparing Nutrients in 100 grams Partially Defatted Sesame Flour VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Sesame Flour	39%	26%	35%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Partially Defatted Sesame Flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	13% 382kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	NA	8.7% 3.3g	38g per day for Men 19-50 years
Protein	72% 40.3g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Sesame Flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	211% 2.53mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.8% 12.6mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	15.4% 0.2mg	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	7.25% 29μg	27% 108μg	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	72% 65mg	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	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Sesame Flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	179% 14.3mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	86% 362mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	8.43% 0.19mg	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	116% 810mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Partially Defatted Sesame Flour vs Boiled Broccoli:

• Partially Defatted Sesame Flour has 40.2 times more Vitamin B1, 2.2 times more Vitamin B2, 22.8 times more Vitamin B3 and 4.5 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 1.3 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Partially Defatted Sesame Flour vs Boiled Broccoli:

• Partially Defatted Sesame Flour has 3.8 times more Calcium, 23.5 times more Copper, 21.3 times more Iron, 17.2 times more Magnesium, 7.2 times more Manganese, 12.1 times more Phosphorus, 1.5 times more Potassium and 23.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.5 times more Water than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour and Boiled and Drained Broccoli have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Partially Defatted Sesame Flour has 10.9 times more Energy, 29 times more Fat, 20.7 times more Saturated Fat, 98.4 times more Omega 6, 4.9 times more Carbohydrate and 16.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Omega 3 than Partially Defatted Sesame Flour.
• Both Partially Defatted Sesame Flour as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.