Comparing Nutrients in 1 pound 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	6.73% 195kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	NA	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	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	15.5% 5.9g	NA	38g per day for Men 19-50 years
Protein	13.6% 7.62g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Steamed Sesbania Flower	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.2% 2.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	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	204% 816μg	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	15% 13.6mg	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	26.3% 3.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Steamed Sesbania Flower	Recommended Dietary Allowance
Calcium	76.2% 762mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	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	162% 13mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	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	27.2% 191mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	50.7% 5.58mg	NA	11mg per day for Men 19-50 years
Water	10% 370g	11.4% 423g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 pound.
• Both Raw Kelp Seaweed as well as Steamed Sesbania Flower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.