Comparing Nutrients in 7 ounces Boiled Rutabagas VS Sesbania Flower

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Sesbania Flower	16%	1%	83%

Macro Nutrients

	Boiled Rutabagas	Sesbania Flower	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	NA	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	11% 7.84g	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	4.2% 3.06g	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	% 4.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	3.3% 1.85g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Sesbania Flower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	7.44% 29.8μg	50.6% 202μg	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	41.5% 37.3mg	161% 145mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Sesbania Flower	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	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	4.47% 0.36mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	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	11.6% 81.4mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	NA	11mg per day for Men 19-50 years
Water	4.9% 182g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Sesbania Flower per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Rutabagas versus 7 oz of Sesbania Flower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Rutabagas vs Sesbania Flower:

• 7 ounces of Boiled Rutabagas have 1.7 times more Vitamin B3 than Sesbania Flower.
• While 7 oz of Raw Sesbania Flower contain 2 times more Vitamin B2, 6.8 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Sesbania Flower provide similar amounts of Vitamin B1 per seven ounces.
• Both Boiled and Drained Rutabagas as well as Raw Sesbania Flower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Rutabagas vs Sesbania Flower:

• 7 ounces of Boiled Rutabagas have 1.4 times more Phosphorus than Sesbania Flower.
• While 7 oz of Raw Sesbania Flower contain 4.7 times more Iron than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Sesbania Flower contain similar levels of Magnesium, Potassium and Water per seven ounces.
• Both Boiled and Drained Rutabagas as well as Raw Sesbania Flower lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sesbania Flower contain 1.4 times more Protein than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Sesbania Flower offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Rutabagas provide inadequate amounts of Protein
• Both Boiled and Drained Rutabagas as well as Raw Sesbania Flower provide inadequate amounts of Energy in seven ounces.