Comparing Nutrients in 300 calories Kelp Seaweed VS Steamed Sesbania Flower

Weight per 300 calories

• Kelp Seaweed: 698g
• Steamed Sesbania Flower: 1364g

Kelp Seaweed has 2 times more energy per 100g than Steamed Sesbania Flower. It has low energy density when compared to other foods. Steamed Sesbania Flower having very low energy density.

Discover which food has more nutrients per 300 calories - Kelp Seaweed or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.72g	NA	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	55% 71.3g	130g per day for Men 19-50 years
Sugars	5.77% 4.2g	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	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	21% 11.7g	27.8% 15.5g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Steamed Sesbania Flower	Recommended Dietary Allowance
Vitamin A	4.65% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.5% 1.05mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.28mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.07% 0.014mg	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	314% 1256μg	194% 777μg	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	23.3% 21mg	561% 505mg	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	40.5% 6.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 460μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Steamed Sesbania Flower	Recommended Dietary Allowance
Calcium	117% 1172mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	249% 20mg	95% 7.64mg	8mg per day for Men 19-50 years
Magnesium	201% 844mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	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	42% 293mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	43% 1459mg	3400mg per day for Men 19-50 years
Selenium	8.88% 4.9μg	17.4% 9.55μg	55μg per day for Men 19-50 years
Sodium	108% 1626mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	NA	11mg per day for Men 19-50 years
Water	15.4% 569g	34.4% 1272g	3700g per day for Men 19-50 years

Kelp Seaweed VS Steamed Sesbania Flower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Kelp Seaweed or Steamed Sesbania Flower?

Lets compare vitamin content per 300 calories of Kelp Seaweed vs Steamed Sesbania Flower:

• 300 calories of Kelp Seaweed have 1.8 times more Vitamin B2 and 1.6 times more Vitamin B9 than Steamed Sesbania Flower.
• While 300 kcal of Steamed Sesbania Flower contain 1.9 times more Vitamin B1 and 24.1 times more Vitamin C than Raw Kelp Seaweed.
• Both Kelp Seaweed and Steamed Sesbania Flower provide similar amounts of Vitamin B3 per 300 calories.
• Both Raw Kelp Seaweed as well as Steamed Sesbania Flower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Kelp Seaweed vs Steamed Sesbania Flower:

• 300 calories of Kelp Seaweed have 3.9 times more Calcium, 2.6 times more Iron, 5.2 times more Magnesium and 10.8 times more Sodium than Steamed Sesbania Flower.
• While 300 kcal of Steamed Sesbania Flower contain 2.3 times more Potassium, 2 times more Selenium and 2.2 times more Water than Raw Kelp Seaweed.
• Both Kelp Seaweed and Steamed Sesbania Flower contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Steamed Sesbania Flower contain 1.3 times more Protein than Raw Kelp Seaweed.
• Both Kelp Seaweed and Steamed Sesbania Flower offer comparable quantities of Energy and Carbohydrate per 300 calories.