Comparing Nutrients in 100 grams Toasted Sesame Seed Kernels VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Toasted Sesame Seed Kernels	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	19.6% 567kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	21% 6.72g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	121% 20.7g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	2.03% 1.47g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44.5% 17g	7.9% 3g	38g per day for Men 19-50 years
Protein	30.3% 17g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	13.5% 0.18mg	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	24% 96μg	23.5% 94μg	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	76% 68.3mg	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	1.67% 0.25mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	13% 131mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	4% 0.036mg	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	97% 7.8mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	11% 0.26mg	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	111% 774mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	12% 406mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.14% 5g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seed Kernels VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sesame Seed Kernels versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sesame Seed Kernels vs Frozen Broccoli Spears:

• 100 grams of Toasted Sesame Seed Kernels have 16.7 times more Vitamin B1, 4.1 times more Vitamin B2, 11.8 times more Vitamin B3 and 2.8 times more Vitamin B5 than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 19 times more Vitamin A, more Vitamin C, 5.4 times more Vitamin E and more Vitamin K than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Frozen Broccoli Spears provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Toasted Hulled Sesame Seed Kernels as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sesame Seed Kernels vs Frozen Broccoli Spears:

• 100 grams of Toasted Sesame Seed Kernels have 3.2 times more Calcium, 40.5 times more Copper, 10.8 times more Iron, 21.6 times more Magnesium, 5.6 times more Manganese, 13.1 times more Phosphorus, 1.6 times more Potassium, 18.1 times more Selenium, 2.3 times more Sodium and 30.1 times more Zinc than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 18.1 times more Water than Toasted Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sesame Seed Kernels have 19.6 times more Energy, 141.2 times more Fat, 129.3 times more Saturated Fat, 2.9 times more Omega 3, 558.2 times more Omega 6, 4.9 times more Carbohydrate, 5.6 times more Fiber and 5.5 times more Protein than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 3.1 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6