Comparing Nutrients in 100 grams Steamed Sesbania Flower VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower	18%	2%	80%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Steamed Sesbania Flower	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	0.76% 22kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	NA	13% 4.2g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.02% 5.23g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	6.28% 4.55g	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	0% 0g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	NA	27.6% 10.5g	38g per day for Men 19-50 years
Protein	2.04% 1.14g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.08% 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	14.3% 57μg	6.75% 27μg	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% 37mg	0% 0mg	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	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sesbania Flower	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.2% 22mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	NA	106% 0.96mg	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	7% 0.56mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.46mg	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	3% 21mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	NA	28% 3.07mg	11mg per day for Men 19-50 years
Water	2.52% 93g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Steamed Sesbania Flower vs Oil Roasted Almonds:

• Steamed Sesbania Flower has 2.1 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Vitamin B1, 18.2 times more Vitamin B2 and 14.7 times more Vitamin B3 than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Steamed Sesbania Flower vs Oil Roasted Almonds:

• Steamed Sesbania Flower has 33.3 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 13.2 times more Calcium, 6.6 times more Iron, 22.8 times more Magnesium, 22.2 times more Phosphorus, 6.5 times more Potassium and 5.9 times more Selenium than Steamed Sesbania Flower.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds contain 27.6 times more Energy, 1103.4 times more Fat, 3.4 times more Carbohydrate and 18.6 times more Protein than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.