Comparing Nutrients in 5 ounces Steamed Sesbania Flower VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower	18%	2%	80%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Steamed Sesbania Flower	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	1.08% 31kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	NA	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	NA	31.4% 0.5g	1.6g per day for Men 19-50 years
Omega 6	NA	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.7% 7.4g	12% 15.7g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.54% 0.085mg	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	39.3% 157μg	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	26.8% 24mg	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	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	3.1% 31mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	NA	18.4% 0.17mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	NA	31% 0.71mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3.57% 132g	2.63% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Steamed Sesbania Flower vs Boiled Green Soybeans:

• Steamed Sesbania Flower has 2.2 times more Vitamin C than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 5.4 times more Vitamin B1, 3.6 times more Vitamin B2, 5 times more Vitamin B3 and 1.9 times more Vitamin B9 than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Steamed Sesbania Flower vs Boiled Green Soybeans:

• Steamed Sesbania Flower has 1.4 times more Water than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 6.6 times more Calcium, 4.5 times more Iron, 5 times more Magnesium, 7.5 times more Phosphorus, 5 times more Potassium and 2 times more Selenium than Steamed Sesbania Flower.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Green Soybeans contain 6.4 times more Energy, 128 times more Fat, 2.1 times more Carbohydrate and 10.8 times more Protein than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower as well as Boiled and Drained Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.