Comparing Nutrients in 1 pound Oil Roasted Almonds VS Steamed Sesbania Flower with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Steamed Sesbania Flower with Salt	18%	2%	80%

Macro Nutrients

	Oil Roasted Almonds	Steamed Sesbania Flower with Salt	Recommended Dietary Allowance
Energy	95% 2753kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	17.8% 23g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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	0% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	NA	38g per day for Men 19-50 years
Protein	172% 96g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Steamed Sesbania Flower with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	64.6% 259μg	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	0% 0mg	186% 168mg	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	785% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Steamed Sesbania Flower with Salt	Recommended Dietary Allowance
Calcium	132% 1320mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	NA	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Steamed Sesbania Flower with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Steamed Sesbania Flower with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Steamed Sesbania Flower with Salt:

• 1 pound of Oil Roasted Almonds has 1.9 times more Vitamin B1, 18.2 times more Vitamin B2 and 14.7 times more Vitamin B3 than Steamed Sesbania Flower with Salt.
• While 1 lb of Steamed Sesbania Flower with Salt contains 2.1 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 1 pound of Steamed Sesbania Flower with Salt have insufficient amounts of Vitamin B3
• Both Oil Roasted Almonds as well as Steamed Sesbania Flower with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Steamed Sesbania Flower with Salt:

• 1 pound of Oil Roasted Almonds has 13.2 times more Calcium, 6.6 times more Iron, 22.8 times more Magnesium, 22.2 times more Phosphorus, 6.5 times more Potassium and 5.9 times more Selenium than Steamed Sesbania Flower with Salt.
• While 1 lb of Steamed Sesbania Flower with Salt contains 247 times more Sodium and 33.3 times more Water than Oil Roasted Almonds.
• 1 pound of Steamed Sesbania Flower with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 28.9 times more Energy, 1103.4 times more Fat, 3.5 times more Carbohydrate and 18.6 times more Protein than Steamed Sesbania Flower with Salt.
• 1 pound of Steamed Sesbania Flower with Salt provide inadequate amounts of Energy