Comparing Nutrients in 14 ounces Steamed Sesbania Flower VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower	18%	2%	80%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Steamed Sesbania Flower	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	3% 87.3kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	NA	9.18% 2.94g	32g per day for Men 19-50 years
Omega 3	NA	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	NA	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	33.7% 44g	130g per day for Men 19-50 years
Sugars	NA	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	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	44% 16.7g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	18.3% 0.24mg	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	110% 441μg	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	75% 67.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sesbania Flower	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	57.5% 575mg	1000mg per day for Men 19-50 years
Copper	NA	51.6% 0.46mg	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	27.8% 2.22mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	NA	86.6% 2mg	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	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	NA	33% 3.6mg	11mg per day for Men 19-50 years
Water	10% 370g	7.36% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Steamed Sesbania Flower vs Boiled Green Soybeans:

• Steamed Sesbania Flower has 2.2 times more Vitamin C than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 5.4 times more Vitamin B1, 3.6 times more Vitamin B2, 5 times more Vitamin B3 and 1.9 times more Vitamin B9 than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Steamed Sesbania Flower vs Boiled Green Soybeans:

• Steamed Sesbania Flower has 1.4 times more Water than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 6.6 times more Calcium, 4.5 times more Iron, 5 times more Magnesium, 7.5 times more Phosphorus, 5 times more Potassium and 2 times more Selenium than Steamed Sesbania Flower.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Green Soybeans contain 6.4 times more Energy, 128 times more Fat, 2.1 times more Carbohydrate and 10.8 times more Protein than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower as well as Boiled and Drained Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.