Comparing Nutrients in 7 ounces Steamed Sesbania Flower VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower	18%	2%	80%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Steamed Sesbania Flower	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	0.92% 0.16g	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	11% 14g	130g per day for Men 19-50 years
Sugars	NA	4.76% 3.45g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27% 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	29.8% 119μg	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	137% 123mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sesbania Flower	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	NA	18.3% 0.16mg	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	29.8% 2.4mg	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	19.6% 0.45mg	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% 111mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	NA	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5% 185g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sesbania Flower VS Boiled Brussels Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of Steamed Sesbania Flower vs Boiled Brussels Sprouts:

• 7 oz of Boiled and Drained Brussels Sprouts contain more Vitamin A, 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.7 times more Vitamin C than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower and Boiled Brussels Sprouts provide similar amounts of Vitamin B9 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 Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Steamed Sesbania Flower vs Boiled Brussels Sprouts:

• 7 oz of Boiled and Drained Brussels Sprouts contain 1.6 times more Calcium, 2.1 times more Iron, 1.7 times more Magnesium, 2.7 times more Phosphorus, 3 times more Potassium and 2.1 times more Selenium than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower and Boiled Brussels Sprouts contain similar levels of 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 Brussels Sprouts contain 1.4 times more Carbohydrate and 2.2 times more Protein than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Energy in seven ounces.