Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Steamed Sesbania Flower with Salt

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Steamed Sesbania Flower with Salt	Recommended Dietary Allowance
Energy	29% 839kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	NA	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	5.56% 7.23g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	50.8% 28.4g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Steamed Sesbania Flower with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Steamed Sesbania Flower with Salt	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	NA	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.57% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Steamed Sesbania Flower with Salt:

• Oil Roasted Sunflower Seed Kernels have 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 with Salt.
• While Steamed Sesbania Flower with Salt contains 33.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Steamed Sesbania Flower with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Steamed Sesbania Flower with Salt:

• Oil Roasted Sunflower Seed Kernels have 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 with Salt.
• While Steamed Sesbania Flower with Salt contains 82.3 times more Sodium and 60.6 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 28.2 times more Energy, 1026 times more Fat, 4.5 times more Carbohydrate and 17.6 times more Protein than Steamed Sesbania Flower with Salt.
• Both Oil Roasted Sunflower Seed Kernels as well as Steamed Sesbania Flower with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.