Comparing Nutrients in 300 calories Sauteed Red Sweet Peppers VS Steamed Sesbania Flower with Salt

Weight per 300 calories

• Sauteed Red Sweet Peppers: 226g
• Steamed Sesbania Flower with Salt: 1429g

Sauteed Red Sweet Peppers have 6.3 times more energy per 100g than Steamed Sesbania Flower with Salt. It has average energy density when compared to other foods. Steamed Sesbania Flower with Salt having very low energy density.

Which food has more nutrients per 300 calories - Sauteed Red Sweet Peppers or Steamed Sesbania Flower with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Steamed Sesbania Flower with Salt	18%	2%	80%

Macro Nutrients

	Sauteed Red Sweet Peppers	Steamed Sesbania Flower with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.8g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	NA	32g per day for Men 19-50 years
Omega 3	109% 1.75g	NA	1.6g per day for Men 19-50 years
Omega 6	65.6% 11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	56% 73g	130g per day for Men 19-50 years
Sugars	13.3% 9.65g	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	7.2% 5.2g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.06g	NA	38g per day for Men 19-50 years
Protein	4.2% 2.35g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Steamed Sesbania Flower with Salt	Recommended Dietary Allowance
Vitamin A	34.6% 311μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	57% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	47.3% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	1.13% 4.5μg	204% 814μg	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	408% 367mg	587% 529mg	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	46.5% 6.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Red Sweet Peppers	Steamed Sesbania Flower with Salt	Recommended Dietary Allowance
Calcium	1.58% 15.8mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	4.26% 0.038mg	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	13.3% 1.06mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	6.44% 27mg	41% 171mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	7.4% 52mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	3.16% 47.4mg	235% 3529mg	1500mg per day for Men 19-50 years
Zinc	3.08% 0.34mg	NA	11mg per day for Men 19-50 years
Water	4.8% 178g	36% 1333g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sauteed Red Sweet Peppers vs Steamed Sesbania Flower with Salt:

• Sauteed Red Sweet Peppers have more Vitamin A than Steamed Sesbania Flower with Salt.
• While Steamed Sesbania Flower with Salt contains 5.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 180.5 times more Vitamin B9 and 1.4 times more Vitamin C than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers as well as Steamed Sesbania Flower with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sauteed Red Sweet Peppers vs Steamed Sesbania Flower with Salt:

• Steamed Sesbania Flower with Salt contains 19.9 times more Calcium, 7.5 times more Iron, 6.3 times more Magnesium, 5.8 times more Phosphorus, 3.5 times more Potassium, 74.5 times more Sodium and 7.5 times more Water than Sauteed Red Sweet Peppers.

Comparison of macro-nutrients per 300 calories:

• Sauteed Red Sweet Peppers have 40.3 times more Fat than Steamed Sesbania Flower with Salt.
• While Steamed Sesbania Flower with Salt contains 4.9 times more Carbohydrate and 6.9 times more Protein than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Steamed Sesbania Flower with Salt have similar amounts of Energy per 300 kcal.
• Both Sauteed Red Sweet Peppers as well as Steamed Sesbania Flower with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.