Comparing Nutrients in 7 ounces Sesbania Flower VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sesbania Flower	16%	1%	83%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sesbania Flower	Brazilnuts	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.4g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Sesbania Flower	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.4% 0.2mg	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	50.6% 202μg	11% 43.7μg	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	161% 145mg	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesbania Flower	Brazilnuts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	NA	384% 3.46mg	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	21% 1.67mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	NA	106% 2.43mg	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	8.5% 59.5mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	NA	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesbania Flower VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Sesbania Flower vs Brazilnuts:

• 7 ounces of Sesbania Flower have 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 4.6 times more Vitamin B9 and 104.3 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.4 times more Vitamin B1 than Raw Sesbania Flower.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Sesbania Flower as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sesbania Flower vs Brazilnuts:

• 7 ounces of Sesbania Flower have 26.8 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 8.4 times more Calcium, 2.9 times more Iron, 31.3 times more Magnesium, 24.2 times more Phosphorus, 3.6 times more Potassium and 2130 times more Selenium than Raw Sesbania Flower.
• 7 ounces of Sesbania Flower lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 24.4 times more Energy, 1677.5 times more Fat, 1.7 times more Carbohydrate and 11.2 times more Protein than Raw Sesbania Flower.
• 7 ounces of Sesbania Flower provide inadequate amounts of Energy

Frequently Asked Questions about Sesbania Flower VS Brazilnuts

What are the health benefits of Sesbania Flower compared to Brazilnuts?

Sesbania flowers are rich in antioxidants, vitamins, and minerals, which can help boost the immune system, improve skin health, and support overall well-being. On the other hand, Brazil nuts are a good source of selenium, which is essential for thyroid function and antioxidant defense. Both foods offer unique health benefits, so incorporating a variety of plant-based foods in your diet is key to optimal health.

Can I lose weight easier by eating more Sesbania Flower or Brazilnuts?

Both Sesbania Flower and Brazil nuts can be part of a healthy vegan diet for weight loss, but ultimately, weight loss comes down to creating a calorie deficit. Sesbania Flower is low in calories and high in fiber, which can help you feel full and satisfied. Brazil nuts are high in healthy fats and protein, which can also help keep you full and provide essential nutrients. It's important to focus on overall calorie intake, portion sizes, and a balanced diet to support weight loss.

Should I eat more Sesbania Flower or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Brazil nuts are a good source of healthy fats and selenium, but they are not particularly high in protein. Sesbania flowers, on the other hand, are a plant-based source of protein and can be beneficial for muscle growth. Including a variety of protein sources in your diet, such as legumes, tofu, tempeh, and seeds, along with regular strength training, will help support muscle growth effectively.

What is the environmental impact of producing Sesbania Flower compared to Brazilnuts?

Sesbania flower production generally has a lower environmental impact compared to Brazil nuts. Sesbania is a fast-growing plant that can help improve soil fertility and reduce the need for chemical fertilizers. Brazil nuts, on the other hand, require specific conditions in the Amazon rainforest to grow and are often harvested in ways that can harm the ecosystem. Choosing plant-based foods like Sesbania flowers can be a more sustainable choice for the environment.