Comparing Nutrients in 5 ounces Irishmoss Seaweed VS Sesbania Flower

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Sesbania Flower	16%	1%	83%

Macro Nutrients

	Irishmoss Seaweed	Sesbania Flower	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.058% 0.057g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	NA	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	1.2% 0.86g	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	4.85% 1.84g	NA	38g per day for Men 19-50 years
Protein	3.82% 2.14g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Sesbania Flower	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	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	64.5% 258μg	36% 145μg	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	4.72% 4.25mg	115% 103mg	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	8.22% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Sesbania Flower	Recommended Dietary Allowance
Calcium	10.2% 102mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	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	158% 12.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	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	31.8% 223mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.3mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	6.33% 95mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	NA	11mg per day for Men 19-50 years
Water	3.1% 115g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Irishmoss Seaweed VS Sesbania Flower per 5 oz

Compare the macro and micronutrient content in 5 oz of Irishmoss Seaweed versus 5 oz of Sesbania Flower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Irishmoss Seaweed vs Sesbania Flower:

• 5 ounces of Irishmoss Seaweed have 5.8 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.8 times more Vitamin B9 than Sesbania Flower.
• While 5 oz of Raw Sesbania Flower contain 5.5 times more Vitamin B1 and 24.3 times more Vitamin C than Raw Irishmoss Seaweed.
• 5 ounces of Irishmoss Seaweed have insufficient amounts of Vitamin B1
• Both Raw Irishmoss Seaweed as well as Raw Sesbania Flower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Irishmoss Seaweed vs Sesbania Flower:

• 5 ounces of Irishmoss Seaweed have 3.8 times more Calcium, 10.6 times more Iron, 12 times more Magnesium, 5.2 times more Phosphorus and 4.5 times more Sodium than Sesbania Flower.
• While 5 oz of Raw Sesbania Flower contain 2.9 times more Potassium than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Sesbania Flower contain similar levels of Water per five ounces.
• 5 ounces of Irishmoss Seaweed lack sufficient amounts of Potassium
• 5 ounces of Sesbania Flower lack sufficient amounts of Calcium
• Both Raw Irishmoss Seaweed as well as Raw Sesbania Flower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Irishmoss Seaweed have 1.8 times more Carbohydrate than Sesbania Flower.
• Both Irishmoss Seaweed and Sesbania Flower offer comparable quantities of Protein per five ounces.
• Both Raw Irishmoss Seaweed as well as Raw Sesbania Flower provide inadequate amounts of Energy in five ounces.