Comparing Nutrients in 5 ounces 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	2.1% 61kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	5.7% 7.4g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	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	4.25% 2.4g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Steamed 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	5.9% 0.071mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.22% 0.003mg	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	63.8% 255μg	20% 80.8μg	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	58.3% 52.4mg	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	78% 94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Steamed Sesbania Flower	Recommended Dietary Allowance
Calcium	24% 238mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	50.5% 4.04mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	8.5% 59.5mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	NA	11mg per day for Men 19-50 years
Water	3.13% 116g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Kelp Seaweed VS Steamed Sesbania Flower per 5 oz

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

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

• 5 ounces of Kelp Seaweed have 3.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.2 times more Vitamin B9 than Steamed Sesbania Flower.
• While 5 oz of Steamed Sesbania Flower contain 12.3 times more Vitamin C than Raw Kelp Seaweed.
• Both Kelp Seaweed and Steamed Sesbania Flower provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Kelp Seaweed vs Steamed Sesbania Flower:

• 5 ounces of Kelp Seaweed have 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 five ounces.
• Both Raw Kelp Seaweed as well as Steamed Sesbania Flower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Kelp Seaweed have 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 five ounces.