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Comparing Nutrients in 100 calories Sesame FlourVS Broccoli

Weight per 100 calories

Sesame Flour
19g
Broccoli
294g

Sesame Flour has 15.5 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Sesame Flour or Broccoli?

Macros Ratio

Protein Fat Carbs

Sesame Flour
22%
59%
19%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.27%7.05g
Fat
1.12%1.1g
7.05 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.1%0.99g
Saturated Fat
1.05%0.34g
0.99 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.34%0.053g
Omega 3
11.6%0.19g
0.053 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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18%3.03g
Omega 6
0.85%0.14g
3.03 gvs0.14 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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3.9%5.06g
Carbohydrate
15%19.5g
5.06 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.76%2g
≤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 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
20%7.65g
NA gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.4%5.85g
Protein
15%8.3g
5.85 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.063%0.57μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
0.57 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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42.5%0.51mg
Vitamin B1
17.4%0.21mg
Thiamine
0.51 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.2%0.054mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.054 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
2.54 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.56mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.56 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.22%0.029mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.029 mgvs0.51 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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1.47%5.9μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
5.9 μgvs185 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
292%262mg
Ascorbic acid
0 mgvs262 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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NA
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
NA mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
249%299μg
Phytomenadione or phylloquinone
NA μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.02%30.2mg
Calcium
14%138mg
30.2 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg
Copper
16%0.14mg
0.29 mgvs0.14 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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36%2.9mg
Iron
27%2.15mg
2.9 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.3%68.6mg
Magnesium
14.7%61.8mg
68.6 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.3%0.28mg
Manganese
27%0.62mg
0.28 mgvs0.62 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 .

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22%153mg
Phosphorus
27.7%194mg
153 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.37%80.4mg
Potassium
27.3%929mg
80.4 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
NA
Selenium
13.4%7.35μg
NA μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.52%7.8mg
Sodium
6.47%97mg
7.8 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.4%2.03mg
Zinc
11%1.2mg
2.03 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.005%0.17g
Water
7.1%263g
0.17 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Sesame Flour vs Broccoli:
Comparing minerals per 100 calories for Sesame Flour vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: