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

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower	18%	2%	80%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Steamed Sesbania Flower	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	8.2% 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% 6.15g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	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	15% 59.5μg	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	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sesbania Flower	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	NA	9.5% 0.085mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	28% 0.64mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	10.5% 357mg	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	1.46% 22mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	NA	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5% 185g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Steamed Sesbania Flower have 1.9 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 1.9 times more Vitamin B2 and 1.8 times more Vitamin B3 than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin C per seven ounces.
• 7 ounces of Steamed Sesbania Flower have insufficient amounts of Vitamin A and Vitamin B3
• Both Steamed Sesbania Flower as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Boiled and Drained Spears Frozen Broccoli contain 2.3 times more Calcium, 1.7 times more Magnesium, 2.6 times more Phosphorus, 1.7 times more Potassium and 2.7 times more Selenium than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower and Boiled Spears Frozen Broccoli contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Steamed Sesbania Flower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Spears Frozen Broccoli contain 2.7 times more Protein than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower and Boiled Spears Frozen Broccoli offer comparable quantities of Carbohydrate per seven ounces.
• Both Steamed Sesbania Flower as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy in seven ounces.