Comparing Nutrients in 1 kilogram 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	7.6% 220kcal	48.6% 1410kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	NA	23% 7.4g	32g per day for Men 19-50 years
Omega 3	NA	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	NA	156% 26.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.2% 52.3g	85% 111g	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	111% 42g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	46% 0.6mg	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	143% 570μg	278% 1110μg	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	411% 370mg	189% 170mg	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	22% 220mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	NA	130% 1.17mg	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	70% 5.6mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	NA	218% 5mg	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	30% 210mg	226% 1580mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	NA	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	25.2% 933g	18.5% 686g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.