Comparing Nutrients in 14 ounces Steamed Sesbania Flower with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower with Salt	18%	2%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Steamed Sesbania Flower with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	87.7% 28g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.2g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	NA	111% 42g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	242% 3.14mg	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	56.6% 226μg	232% 929μg	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	163% 147mg	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sesbania Flower with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	NA	796% 7.16mg	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	27.8% 2.22mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	NA	359% 8.26mg	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	12% 83.3mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	NA	188% 20.7mg	11mg per day for Men 19-50 years
Water	10% 370g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Steamed Sesbania Flower with Salt vs Oil Roasted Sunflower Seeds:

• Steamed Sesbania Flower with Salt has 33.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.7 times more Vitamin B1, 6.5 times more Vitamin B2, 16.5 times more Vitamin B3 and 4.1 times more Vitamin B9 than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Steamed Sesbania Flower with Salt vs Oil Roasted Sunflower Seeds:

• Steamed Sesbania Flower with Salt has 82.3 times more Sodium and 60.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 7.6 times more Iron, 10.6 times more Magnesium, 54.2 times more Phosphorus, 4.5 times more Potassium and 111.7 times more Selenium than Steamed Sesbania Flower with Salt.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels contain 28.2 times more Energy, 1026 times more Fat, 4.5 times more Carbohydrate and 17.6 times more Protein than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.