Comparing Nutrients in 7 ounces Steamed Sesbania Flower with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower with Salt	18%	2%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Steamed Sesbania Flower with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20% 0.26mg	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	28.3% 113μg	33.2% 133μg	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	81.6% 73.4mg	124% 112mg	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	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sesbania Flower with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	NA	8.38% 0.075mg	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	14% 1.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	25.4% 0.58mg	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	5.95% 41.7mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	NA	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	5% 185g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sesbania Flower with Salt VS Frozen Chopped Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Steamed Sesbania Flower with Salt vs Frozen Chopped Broccoli:

• 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 2.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.5 times more Vitamin C than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Steamed Sesbania Flower with Salt have insufficient amounts of Vitamin A and Vitamin B3
• Both Steamed Sesbania Flower with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Steamed Sesbania Flower with Salt vs Frozen Chopped Broccoli:

• 7 ounces of Steamed Sesbania Flower with Salt have 10.3 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.5 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium and 4 times more Selenium than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt and Frozen Chopped Broccoli contain similar levels of Water per seven ounces.
• 7 ounces of Steamed Sesbania Flower with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.5 times more Protein than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt and Frozen Chopped Broccoli offer comparable quantities of Carbohydrate per seven ounces.
• Both Steamed Sesbania Flower with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy in seven ounces.