Comparing Nutrients in 7 ounces Kelp Seaweed VS Steamed Sesbania Flower

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Steamed Sesbania Flower	18%	2%	80%

Macro Nutrients

	Kelp Seaweed	Steamed Sesbania Flower	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	8% 10.4g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	6.8% 2.58g	NA	38g per day for Men 19-50 years
Protein	5.95% 3.33g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Steamed Sesbania Flower	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	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	89.3% 357μg	28.3% 113μg	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	6.6% 5.95mg	81.6% 73.4mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	109% 131μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Steamed Sesbania Flower	Recommended Dietary Allowance
Calcium	33.3% 333mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	70.7% 5.66mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	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	12% 83.3mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	NA	11mg per day for Men 19-50 years
Water	4.38% 162g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Kelp Seaweed VS Steamed Sesbania Flower per 7 oz

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

Lets compare vitamin content per 7 ounces of Kelp Seaweed vs Steamed Sesbania Flower:

• 7 ounces of Kelp Seaweed have 3.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.2 times more Vitamin B9 than Steamed Sesbania Flower.
• While 7 oz of Steamed Sesbania Flower contain 12.3 times more Vitamin C than Raw Kelp Seaweed.
• Both Kelp Seaweed and Steamed Sesbania Flower provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Steamed Sesbania Flower have insufficient amounts of Vitamin B3
• Both Raw Kelp Seaweed as well as Steamed Sesbania Flower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Kelp Seaweed vs Steamed Sesbania Flower:

• 7 ounces of Kelp Seaweed have 7.6 times more Calcium, 5.1 times more Iron, 10.1 times more Magnesium, 2 times more Phosphorus and 21.2 times more Sodium than Steamed Sesbania Flower.
• Both Kelp Seaweed and Steamed Sesbania Flower contain similar levels of Potassium and Water per seven ounces.
• Both Raw Kelp Seaweed as well as Steamed Sesbania Flower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kelp Seaweed have 1.8 times more Carbohydrate and 1.5 times more Protein than Steamed Sesbania Flower.
• Both Raw Kelp Seaweed as well as Steamed Sesbania Flower provide inadequate amounts of Energy in seven ounces.