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Comparing Nutrients in 100 grams Sesame Seed KernelsVS Broccoli

Macros Ratio

Protein Fat Carbs

Sesame Seed Kernels
12%
81%
7%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

21.8%631kcal
Energy
1.17%34kcal
631 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
63%61.2g
Fat
0.38%0.37g
61.2 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
28.3%9.06g
Saturated Fat
0.36%0.11g
9.06 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
16.4%0.26g
Omega 3
3.94%0.063g
0.26 gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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148%25.2g
Omega 6
0.29%0.049g
25.2 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.02%11.7g
Carbohydrate
5.1%6.64g
11.7 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.66%0.48g
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.48 gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.097%0.07g
Fructose
0.94%0.68g
≤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]
0.07 gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.1g
Glucose
%0.49g
0.1 gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.31g
Sucrose
%0.1g
0.31 gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
30.5%11.6g
Fiber
6.84%2.6g
11.6 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
36.5%20.5g
Protein
5.04%2.82g
20.5 gvs2.82 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.33%3μg
Vitamin A
3.44%31μg
RAE, retinol activity equivalents
3 μgvs31 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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58.3%0.7mg
Vitamin B1
5.9%0.071mg
Thiamine
0.7 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.92%0.09mg
Vitamin B2
9%0.12mg
Riboflavin
0.09 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
36.3%5.8mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
5.8 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.8%0.29mg
Vitamin B5
11.5%0.57mg
Pantothenic acid
0.29 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30.8%0.4mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.4 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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28.8%115μg
Vitamin B9
15.8%63μg
Folates and Folic Acid
115 μgvs63 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
99%89.2mg
Ascorbic acid
0 mgvs89.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11.2%1.68mg
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
1.68 mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
0 μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6%60mg
Calcium
4.7%47mg
60 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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156%1.4mg
Copper
5.44%0.049mg
1.4 mgvs0.049 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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79.5%6.36mg
Iron
9.13%0.73mg
6.36 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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82%345mg
Magnesium
5%21mg
345 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
62.6%1.44mg
Manganese
9.13%0.21mg
1.44 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
95%667mg
Phosphorus
9.43%66mg
667 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%370mg
Potassium
9.3%316mg
370 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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62.5%34.4μg
Selenium
4.55%2.5μg
34.4 μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
3.13%47mg
Sodium
2.2%33mg
47 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
61%6.73mg
Zinc
3.73%0.41mg
6.73 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.1%3.75g
Water
2.4%89.3g
3.75 gvs89.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Sesame Seed Kernels vs Broccoli:
Comparing minerals per 100 grams for Sesame Seed Kernels vs Broccoli:
Comparison of macro-nutrients per 100 grams:



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