Comparing Nutrients in 300 calories BroccoliVS Roasted Sesame Seeds

Weight per 300 calories

Broccoli

882g

Roasted Sesame Seeds

53g

Roasted Whole Sesame Seeds have 16.6 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Roasted Sesame Seeds?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Roasted Sesame Seeds

11%

72%

17%

300 kcal ▼

Macro Nutrients

Broccolivs Roasted Sesame Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.37%3.26g

Fat

26.3%25.5g

3.26 gvs25.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.14%1g

Saturated Fat

11%3.57g

1 gvs3.57 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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34.7%0.56g

Omega 3

12%0.19g

0.56 gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.54%0.43g

Omega 6

64.5%11g

0.43 gvs11 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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45%58.6g

Carbohydrate

10.5%13.7g

58.6 gvs13.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20.7%15g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.28%6g

Fructose

≤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]

6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.32g

Glucose

4.32 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.88g

Sucrose

0.88 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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60.4%23g

Fiber

19.6%7.43g

23 gvs7.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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44.4%25g

Protein

16%9g

25 gvs9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Roasted Sesame Seeds

30.4%274μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

274 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.2%0.63mg

Vitamin B1

35.5%0.43mg

Thiamine

0.63 mgvs0.43 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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79.4%1.03mg

Vitamin B2

10.3%0.13mg

Riboflavin

1.03 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.2%5.64mg

Vitamin B3

15.2%2.43mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs2.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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101%5.06mg

Vitamin B5

0.54%0.027mg

Pantothenic acid

5.06 mgvs0.027 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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119%1.54mg

Vitamin B6

32.8%0.43mg

Pyridoxine

1.54 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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139%556μg

Vitamin B9

13%52μg

Folates and Folic Acid

556 μgvs52 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 .

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875%787mg

Vitamin C

0%0mg

Ascorbic acid

787 mgvs0 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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46%6.9mg

Vitamin E

Tocopherols and Tocotrienols

6.9 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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747%896μg

Vitamin K

Phytomenadione or phylloquinone

896 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Roasted Sesame Seeds

41.5%415mg

Calcium

52.5%525mg

415 mgvs525 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48%0.43mg

Copper

146%1.3mg

0.43 mgvs1.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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80.5%6.44mg

Iron

98%7.84mg

6.44 mgvs7.84 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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44%185mg

Magnesium

45%189mg

185 mgvs189 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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80.6%1.85mg

Manganese

57.6%1.33mg

1.85 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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83%582mg

Phosphorus

48.4%339mg

582 mgvs339 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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82%2788mg

Potassium

7.4%252mg

2788 mgvs252 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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40%22μg

Selenium

33.2%18.3μg

22 μgvs18.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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19.4%291mg

Sodium

0.39%5.84mg

291 mgvs5.84 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33%3.6mg

Zinc

34.6%3.8mg

3.6 mgvs3.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.3%788g

Water

0.047%1.75g

788 gvs1.75 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Broccoli vs Roasted Sesame Seeds:

Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B1, 7.7 times more Vitamin B2, 2.3 times more Vitamin B3, 186.7 times more Vitamin B5, 3.6 times more Vitamin B6, 10.7 times more Vitamin B9 and more Vitamin C than Roasted Whole Sesame Seeds.
Both Raw Broccoli as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Roasted Sesame Seeds:

Raw Broccoli has 1.4 times more Manganese, 1.7 times more Phosphorus, 11.1 times more Potassium, 1.2 times more Selenium, 49.9 times more Sodium and 449.7 times more Water than Roasted Whole Sesame Seeds.
While Roasted Whole Sesame Seeds contain 1.3 times more Calcium and 3 times more Copper than Raw Broccoli.
Both Raw Broccoli and Roasted Whole Sesame Seeds have similar amounts of Iron, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 2.9 times more Omega 3, 4.3 times more Carbohydrate, 3.1 times more Fiber and 2.8 times more Protein than Roasted Whole Sesame Seeds.
While Roasted Whole Sesame Seeds contain 7.8 times more Fat, 3.5 times more Saturated Fat and 25.4 times more Omega 6 than Raw Broccoli.
Both Raw Broccoli and Roasted Whole Sesame Seeds have similar amounts of Energy per 300 kcal.
Both Raw Broccoli as well as Roasted Whole Sesame Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliRoasted Sesame SeedsVS Boiled BroccoliBroccoliVS Toasted Sesame Seed KernelsRoasted Sesame SeedsVS Toasted Sesame Seed Kernels

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Roasted Sesame Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Roasted Sesame Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: