Comparing Nutrients in 1 pound Steamed Sesbania Flower VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower	18%	2%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Steamed Sesbania Flower	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.44% 100kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	913% 155g	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	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	NA	127% 48g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower	Oil Roasted Sunflower Seeds	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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	276% 3.6mg	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	64.6% 259μg	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sesbania Flower	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.98% 100mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	NA	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.4% 423g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Steamed Sesbania Flower vs Oil Roasted Sunflower Seeds:

• Steamed Sesbania Flower has 33.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.7 times more Vitamin B1, 6.5 times more Vitamin B2, 16.5 times more Vitamin B3 and 4.1 times more Vitamin B9 than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Steamed Sesbania Flower vs Oil Roasted Sunflower Seeds:

• Steamed Sesbania Flower has 60.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 7.6 times more Iron, 10.6 times more Magnesium, 54.2 times more Phosphorus, 4.5 times more Potassium and 111.7 times more Selenium than Steamed Sesbania Flower.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels contain 26.9 times more Energy, 1026 times more Fat, 4.4 times more Carbohydrate and 17.6 times more Protein than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.