Comparing Nutrients in 1 pound Steamed Sesbania Flower VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower	18%	2%	80%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Steamed Sesbania Flower	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.44% 100kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	105% 1.37mg	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	64.6% 259μg	10.2% 41μg	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	186% 168mg	64.5% 58mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sesbania Flower	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	9.98% 100mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	NA	108% 0.98mg	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	31.8% 2.54mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	31.8% 0.73mg	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	13.6% 95mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	NA	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.4% 423g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sesbania Flower VS Baked Potato Flesh per 1 lb

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

Lets compare vitamin content per 1 pound of Steamed Sesbania Flower vs Baked Potato Flesh:

• 1 pound of Steamed Sesbania Flower has 2 times more Vitamin B2, 6.3 times more Vitamin B9 and 2.9 times more Vitamin C than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.2 times more Vitamin B1 and 5.6 times more Vitamin B3 than Steamed Sesbania Flower.
• 1 pound of Steamed Sesbania Flower have insufficient amounts of Vitamin B3
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Steamed Sesbania Flower as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Steamed Sesbania Flower vs Baked Potato Flesh:

• 1 pound of Steamed Sesbania Flower has 4.4 times more Calcium, 1.6 times more Iron and 1.2 times more Water than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.1 times more Magnesium, 2.4 times more Phosphorus and 3.7 times more Potassium than Steamed Sesbania Flower.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Steamed Sesbania Flower as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Baked Potatoes Flesh no Salt contains 4.2 times more Energy, 4.1 times more Carbohydrate and 1.7 times more Protein than Steamed Sesbania Flower.
• 1 pound of Steamed Sesbania Flower provide inadequate amounts of Energy