Comparing Nutrients in 5 ounces Steamed Sesbania Flower with Salt VS Stir-Fried Soybeans Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower with Salt	18%	2%	80%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Steamed Sesbania Flower with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.56% 7.23g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	3% 1.13g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	18.3% 0.24mg	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	20% 80.8μg	45% 180μg	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	58.3% 52.4mg	19% 17mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sesbania Flower with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	NA	83% 0.75mg	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	9.92% 0.79mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	70% 1.6mg	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	4.25% 29.8mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	NA	27% 2.98mg	11mg per day for Men 19-50 years
Water	3.57% 132g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Steamed Sesbania Flower with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• Steamed Sesbania Flower with Salt has 3.1 times more Vitamin C than Stir-Fried Sprouted Soybeans with Salt.
• While Stir-Fried Sprouted Soybeans with Salt contain 8.8 times more Vitamin B1, 4.4 times more Vitamin B2, 4.4 times more Vitamin B3 and 2.2 times more Vitamin B9 than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt as well as Stir-Fried Sprouted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Steamed Sesbania Flower with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• Steamed Sesbania Flower with Salt has 1.4 times more Iron and 1.4 times more Water than Stir-Fried Sprouted Soybeans with Salt.
• While Stir-Fried Sprouted Soybeans with Salt contain 3.7 times more Calcium, 8 times more Magnesium, 10.3 times more Phosphorus and 5.3 times more Potassium than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt and Stir-Fried Sprouted Soybeans with Salt have similar amounts of Selenium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Stir-Fried Sprouted Soybeans with Salt contain 6 times more Energy, 142 times more Fat, 1.8 times more Carbohydrate and 11.5 times more Protein than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt as well as Stir-Fried Sprouted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.