Comparing Nutrients in 1 kilogram Kelp Seaweed VS Steamed Sesbania Flower

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Steamed Sesbania Flower	18%	2%	80%

Macro Nutrients

	Kelp Seaweed	Steamed Sesbania Flower	Recommended Dietary Allowance
Energy	15% 430kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	40.2% 52.3g	130g per day for Men 19-50 years
Sugars	8.28% 6g	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	34.2% 13g	NA	38g per day for Men 19-50 years
Protein	30% 17g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Steamed Sesbania Flower	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	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	450% 1800μg	143% 570μg	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	33.3% 30mg	411% 370mg	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	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	550% 660μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Steamed Sesbania Flower	Recommended Dietary Allowance
Calcium	168% 1680mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	356% 28.5mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	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	60% 420mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	NA	11mg per day for Men 19-50 years
Water	22% 816g	25.2% 933g	3700g per day for Men 19-50 years

Nutrient Comparison: Kelp Seaweed VS Steamed Sesbania Flower per 1 kg

Compare the macro and micronutrient content in 1 kg of Kelp Seaweed versus 1 kg of Steamed Sesbania Flower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Kelp Seaweed vs Steamed Sesbania Flower:

• 1 kilogram of Kelp Seaweed has 3.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.2 times more Vitamin B9 than Steamed Sesbania Flower.
• While 1 kg of Steamed Sesbania Flower contains 12.3 times more Vitamin C than Raw Kelp Seaweed.
• Both Kelp Seaweed and Steamed Sesbania Flower provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Steamed Sesbania Flower have insufficient amounts of Vitamin B3
• Both Raw Kelp Seaweed as well as Steamed Sesbania Flower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Kelp Seaweed vs Steamed Sesbania Flower:

• 1 kilogram of Kelp Seaweed has 7.6 times more Calcium, 5.1 times more Iron, 10.1 times more Magnesium, 2 times more Phosphorus and 21.2 times more Sodium than Steamed Sesbania Flower.
• Both Kelp Seaweed and Steamed Sesbania Flower contain similar levels of Potassium and Water per one kilogram.
• Both Raw Kelp Seaweed as well as Steamed Sesbania Flower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Kelp Seaweed has 1.8 times more Carbohydrate and 1.5 times more Protein than Steamed Sesbania Flower.
• Both Raw Kelp Seaweed as well as Steamed Sesbania Flower provide inadequate amounts of Energy in one kilogram.