Comparing Nutrients in 7 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	1.5% 43.7kcal	9.65% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	NA	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	NA	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	NA	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	17% 22g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.16% 0.12mg	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	28.3% 113μg	55% 220μg	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	81.6% 73.4mg	37.5% 33.7mg	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	4.37% 43.7mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	NA	25.8% 0.23mg	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	14% 1.1mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	43.3% 1mg	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	5.95% 41.7mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	NA	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	5% 185g	3.68% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.