Comparing Nutrients in 5 ounces Steamed Sesbania Flower VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower	18%	2%	80%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Steamed Sesbania Flower	Green Soybeans	Recommended Dietary Allowance
Energy	1.08% 31kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	9.94% 9.64g	97g per day for Men 19-50 years
Saturated Fat	NA	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	NA	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	NA	23.5% 4g	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	32.8% 18.4g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower	Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.1% 0.092mg	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	58.5% 234μg	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	45.7% 41mg	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	Green Soybeans	Recommended Dietary Allowance
Calcium	3.1% 31mg	28% 279mg	1000mg per day for Men 19-50 years
Copper	NA	20% 0.18mg	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	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	NA	33.7% 0.78mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	26% 879mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	NA	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	3.57% 132g	2.6% 96g	3700g per day for Men 19-50 years

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

• Steamed Sesbania Flower has 1.3 times more Vitamin C than Raw Green Soybeans.
• While Raw Green Soybeans contain more Vitamin A, 9.1 times more Vitamin B1, 4.1 times more Vitamin B2, 6.6 times more Vitamin B3 and 2.9 times more Vitamin B9 than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Steamed Sesbania Flower has 1.4 times more Water than Raw Green Soybeans.
• While Raw Green Soybeans contain 9 times more Calcium, 6.3 times more Iron, 5.4 times more Magnesium, 9.2 times more Phosphorus, 5.8 times more Potassium, 2.1 times more Selenium and 1.4 times more Sodium than Steamed Sesbania Flower.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Soybeans contain 6.7 times more Energy, 136 times more Fat, 2.1 times more Carbohydrate and 11.4 times more Protein than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.