Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Sesbania Flower

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sesbania Flower	16%	1%	83%

Macro Nutrients

	Frozen Broccoli Spears	Sesbania Flower	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	11% 6.07g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sesbania Flower	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	NA	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	46.6% 187μg	50.6% 202μg	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	151% 136mg	161% 145mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sesbania Flower	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	NA	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	18% 1.43mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	16.7% 117mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	NA	11mg per day for Men 19-50 years
Water	4.86% 180g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Sesbania Flower per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Sesbania Flower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Sesbania Flower:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A and 1.4 times more Vitamin B2 than Sesbania Flower.
• Both Frozen Broccoli Spears and Sesbania Flower provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Sesbania Flower have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw Sesbania Flower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Sesbania Flower:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Calcium, 1.3 times more Magnesium, 2 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Selenium than Sesbania Flower.
• Both Frozen Broccoli Spears and Sesbania Flower contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Sesbania Flower lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.4 times more Protein than Sesbania Flower.
• While 7 oz of Raw Sesbania Flower contain 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Sesbania Flower provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Sesbania Flower

What are the health benefits of Frozen Broccoli Spears compared to Sesbania Flower?

Frozen broccoli spears are a great source of vitamins, minerals, and antioxidants such as vitamin C, vitamin K, and folate. They also contain fiber and are low in calories, making them a nutritious addition to a vegan diet. On the other hand, Sesbania flower is a good source of protein, fiber, and essential nutrients like iron and calcium. Both options can be beneficial for overall health when included in a balanced diet.

Can I lose weight easier by eating more Frozen Broccoli Spears or Sesbania Flower?

Both frozen broccoli spears and sesbania flower are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are more commonly available and have a milder taste that may be more appealing to some people. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either of these vegetables into a balanced diet can help support your weight loss goals.

Should I eat more Frozen Broccoli Spears or more Sesbania Flower to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both frozen broccoli spears and sesbania flower are good options, but sesbania flower is higher in protein content and can be a great addition to your diet for muscle building. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will help support muscle growth and recovery.

What is the environmental impact of producing Frozen Broccoli Spears compared to Sesbania Flower?

Frozen broccoli spears have a lower environmental impact compared to Sesbania flower. Broccoli requires less water, land, and resources to grow, making it a more sustainable option. Additionally, broccoli is a common vegetable that is widely available and has a lower carbon footprint compared to more exotic or less commonly grown plants like Sesbania flower.