Comparing Nutrients in 500 calories Sesame FlourVS Boiled Broccoli

Weight per 500 calories

Sesame Flour

95g

Boiled Broccoli

1429g

Sesame Flour has 15 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Sesame Flour or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Sesame Flour

22%

59%

19%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Sesame Flourvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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36.4%35.3g

Fat

6.04%5.86g

35.3 gvs5.86 g

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

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15.4%4.94g

Saturated Fat

3.53%1.13g

4.94 gvs1.13 g

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

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16.7%0.27g

Omega 3

106%1.7g

0.27 gvs1.7 g

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

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89.3%15g

Omega 6

4.3%0.73g

15 gvs0.73 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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19.5%25.3g

Carbohydrate

79%103g

25.3 gvs103 g

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

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Sugars

27.4%20g

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

NA gvs20 g

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

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Fructose

14.6%10.6g

≤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]

NA gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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Fiber

124%47g

NA gvs47 g

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

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52.2%29.3g

Protein

60.7%34g

29.3 gvs34 g

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

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Vitamins

Sesame Flourvs Boiled Broccoli

0.32%2.85μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

2.85 μgvs1100 μg

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

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213%2.55mg

Vitamin B1

75%0.9mg

Thiamine

2.55 mgvs0.9 mg

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

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21%0.27mg

Vitamin B2

135%1.76mg

Riboflavin

0.27 mgvs1.76 mg

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

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79.4%12.7mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

12.7 mgvs7.9 mg

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

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55.7%2.8mg

Vitamin B5

176%8.8mg

Pantothenic acid

2.8 mgvs8.8 mg

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

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11%0.14mg

Vitamin B6

220%2.86mg

Pyridoxine

0.14 mgvs2.86 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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7.37%29.5μg

Vitamin B9

386%1543μg

Folates and Folic Acid

29.5 μgvs1543 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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0%0mg

Vitamin C

1030%927mg

Ascorbic acid

0 mgvs927 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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Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

Sesame Flourvs Boiled Broccoli

15%151mg

Calcium

57%571mg

151 mgvs571 mg

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

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161%1.44mg

Copper

97%0.87mg

1.44 mgvs0.87 mg

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

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Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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180%14.4mg

Iron

120%9.57mg

14.4 mgvs9.57 mg

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

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81.7%343mg

Magnesium

71.4%300mg

343 mgvs300 mg

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

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61.5%1.4mg

Manganese

120%2.77mg

1.4 mgvs2.77 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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110%767mg

Phosphorus

137%957mg

767 mgvs957 mg

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

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12%402mg

Potassium

123%4186mg

402 mgvs4186 mg

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

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Selenium

41.6%23μg

NA μgvs23 μg

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

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2.6%39mg

Sodium

39%586mg

39 mgvs586 mg

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

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92%10mg

Zinc

58.4%6.43mg

10 mgvs6.43 mg

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

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0.023%0.86g

Water

34.5%1275g

0.86 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Sesame Flour vs Boiled Broccoli:

High fat Sesame Flour has 2.8 times more Vitamin B1 and 1.6 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 385.7 times more Vitamin A, 6.5 times more Vitamin B2, 3.2 times more Vitamin B5, 19.8 times more Vitamin B6, 52.4 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
Both High fat Sesame Flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sesame Flour vs Boiled Broccoli:

High fat Sesame Flour has 1.7 times more Copper, 1.5 times more Iron and 1.6 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.8 times more Calcium, 2 times more Manganese, 10.4 times more Potassium, 15 times more Sodium and 1490.3 times more Water than High fat Sesame Flour.
Both High fat Sesame Flour and Boiled and Drained Broccoli have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

High fat Sesame Flour has 6 times more Fat, 4.4 times more Saturated Fat and 20.8 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 6.4 times more Omega 3 and 4.1 times more Carbohydrate than High fat Sesame Flour.
Both High fat Sesame Flour and Boiled and Drained Broccoli have similar amounts of Energy and Protein per 500 kcal.
Both High fat Sesame Flour as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sesame FlourVS Raw TahiniBoiled BroccoliVS Raw TahiniSesame FlourVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Sesame FlourVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Sesame Flour or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: