Comparing Nutrients in 14 ounces Sauteed Red Sweet Peppers VS Steamed Sesbania Flower with Salt

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Steamed Sesbania Flower with Salt	18%	2%	80%

Macro Nutrients

	Sauteed Red Sweet Peppers	Steamed Sesbania Flower with Salt	Recommended Dietary Allowance
Energy	18.2% 528kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	NA	32g per day for Men 19-50 years
Omega 3	192% 3.08g	NA	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	15.6% 20.2g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	12.6% 9.17g	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	% 7.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Steamed Sesbania Flower with Salt	Recommended Dietary Allowance
Vitamin A	61% 548μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	NA	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	2% 7.94μg	56.6% 226μg	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	718% 646mg	163% 147mg	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	81.8% 12.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Red Sweet Peppers	Steamed Sesbania Flower with Salt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	NA	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	23.3% 1.87mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	NA	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	13% 91mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	NA	11mg per day for Men 19-50 years
Water	8.47% 313g	10% 370g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sauteed Red Sweet Peppers vs Steamed Sesbania Flower with Salt:

• Sauteed Red Sweet Peppers have more Vitamin A, 2.5 times more Vitamin B2, 3.8 times more Vitamin B3 and 4.4 times more Vitamin C than Steamed Sesbania Flower with Salt.
• While Steamed Sesbania Flower with Salt contains 28.5 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Steamed Sesbania Flower with Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Sauteed Red Sweet Peppers as well as Steamed Sesbania Flower with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sauteed Red Sweet Peppers vs Steamed Sesbania Flower with Salt:

• Sauteed Red Sweet Peppers have 1.8 times more Potassium than Steamed Sesbania Flower with Salt.
• While Steamed Sesbania Flower with Salt contains 3.1 times more Calcium and 11.8 times more Sodium than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Steamed Sesbania Flower with Salt have similar amounts of Iron, Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sauteed Red Sweet Peppers have 6.3 times more Energy, 255 times more Fat and 1.3 times more Carbohydrate than Steamed Sesbania Flower with Salt.
• Both Sauteed Red Sweet Peppers and Steamed Sesbania Flower with Salt have similar amounts of Protein per 14 oz.
• Both Sauteed Red Sweet Peppers as well as Steamed Sesbania Flower with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.