Comparing Nutrients in 5 ounces Sesbania Flower VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Sesbania Flower	16%	1%	83%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Sesbania Flower	Laver Seaweed	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.033% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.34% 9.54g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	NA	0.96% 0.69g	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	1.1% 0.43g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	14.7% 8.24g	56g per day for Men 19-50 years

Vitamins

	Sesbania Flower	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	41% 369μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.3% 0.23mg	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	36% 145μg	51.7% 207μg	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	115% 103mg	61.4% 55.3mg	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	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesbania Flower	Laver Seaweed	Recommended Dietary Allowance
Calcium	2.7% 27mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	NA	41.6% 0.37mg	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	15% 1.2mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	NA	61% 1.4mg	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	6.07% 42.5mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	NA	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesbania Flower VS Laver Seaweed per 5 oz

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

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

• 5 ounces of Sesbania Flower have 1.9 times more Vitamin C than Laver Seaweed.
• While 5 oz of Raw Laver Seaweed contain more Vitamin A, 5.5 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Sesbania Flower.
• Both Sesbania Flower and Laver Seaweed provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Sesbania Flower have insufficient amounts of Vitamin A
• Both Raw Sesbania Flower as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sesbania Flower vs Laver Seaweed:

• 5 ounces of Sesbania Flower have 6 times more Magnesium than Laver Seaweed.
• While 5 oz of Raw Laver Seaweed contain 3.7 times more Calcium, 2.1 times more Iron, 1.9 times more Phosphorus, 1.9 times more Potassium and 3.2 times more Sodium than Raw Sesbania Flower.
• Both Sesbania Flower and Laver Seaweed contain similar levels of Water per five ounces.
• 5 ounces of Sesbania Flower lack sufficient amounts of Calcium
• 5 ounces of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Sesbania Flower as well as Raw Laver Seaweed lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sesbania Flower have 1.3 times more Carbohydrate than Laver Seaweed.
• While 5 oz of Raw Laver Seaweed contain 4.5 times more Protein than Raw Sesbania Flower.
• Both Raw Sesbania Flower as well as Raw Laver Seaweed provide inadequate amounts of Energy in five ounces.