Comparing Nutrients in 14 ounces Sesbania Flower VS Steamed Sesbania Flower

Macros Ratio

	Protein	Fat	Carbs
Sesbania Flower	16%	1%	83%
Steamed Sesbania Flower	18%	2%	80%

Macro Nutrients

	Sesbania Flower	Steamed Sesbania Flower	Recommended Dietary Allowance
Energy	3.7% 107kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	16% 20.8g	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	NA	38g per day for Men 19-50 years
Protein	9.07% 5.1g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Sesbania Flower	Steamed Sesbania Flower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	101% 405μg	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	322% 290mg	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	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

	Sesbania Flower	Steamed Sesbania Flower	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	NA	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	41.7% 3.33mg	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	NA	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	17% 119mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	9.82% 363g	10% 370g	3700g per day for Men 19-50 years

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

• Raw Sesbania Flower has 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B9 and 2 times more Vitamin C than Steamed Sesbania Flower.
• Both Raw Sesbania Flower as well as Steamed Sesbania Flower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sesbania Flower vs Steamed Sesbania Flower:

• Raw Sesbania Flower has 1.5 times more Iron, 1.4 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 1.4 times more Sodium than Steamed Sesbania Flower.
• Both Raw Sesbania Flower and Steamed Sesbania Flower have similar amounts of Calcium, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sesbania Flower has 1.3 times more Carbohydrate than Steamed Sesbania Flower.
• Both Raw Sesbania Flower and Steamed Sesbania Flower have similar amounts of Protein per 14 oz.
• Both Raw Sesbania Flower as well as Steamed Sesbania Flower have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.