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

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower with Salt	18%	2%	80%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Steamed Sesbania Flower with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.073g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sesbania Flower with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	NA	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	NA	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5% 185g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Steamed Sesbania Flower with Salt versus 7 oz of Frozen Broccoli Spears 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 Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Steamed Sesbania Flower with Salt.
• 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 Broccoli Spears 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 Broccoli Spears:

• 7 ounces of Steamed Sesbania Flower with Salt have 14.5 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 2.8 times more Phosphorus, 2.3 times more Potassium and 2.7 times more Selenium than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt and Frozen Broccoli Spears 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 Broccoli Spears contain 2.7 times more Protein than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt and Frozen Broccoli Spears offer comparable quantities of Carbohydrate per seven ounces.
• Both Steamed Sesbania Flower with Salt as well as Frozen Broccoli Spears provide inadequate amounts of Energy in seven ounces.