Comparing Nutrients in 300 calories Steamed Sesbania Flower VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Steamed Sesbania Flower: 1364g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 26.9 times more energy per unit of mass than Steamed Sesbania Flower, which is very high in comparison to other foods. Steamed Sesbania Flower having very low energy density.

Which food has more nutrients per 300 calories - Steamed Sesbania Flower or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower	18%	2%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Steamed Sesbania Flower	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	NA	11% 3.6g	32g per day for Men 19-50 years
Omega 3	NA	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.3g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	NA	2.17% 1.58g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	NA	14% 5.37g	38g per day for Men 19-50 years
Protein	27.8% 15.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31% 0.4mg	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	194% 777μg	29.6% 119μg	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	561% 505mg	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sesbania Flower	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	30% 300mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	NA	102% 0.91mg	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	95% 7.64mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	NA	46% 1.05mg	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	41% 286mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	43% 1459mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	17.4% 9.55μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	NA	24% 2.64mg	11mg per day for Men 19-50 years
Water	34.4% 1272g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Steamed Sesbania Flower vs Oil Roasted Sunflower Seeds:

• Steamed Sesbania Flower has 4 times more Vitamin B1, 4.1 times more Vitamin B2, 1.6 times more Vitamin B3, 6.6 times more Vitamin B9 and 905.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Steamed Sesbania Flower as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Steamed Sesbania Flower vs Oil Roasted Sunflower Seeds:

• Steamed Sesbania Flower has 6.8 times more Calcium, 3.5 times more Iron, 2.5 times more Magnesium, 6 times more Potassium, 98.7 times more Sodium and 1630.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Phosphorus and 4.2 times more Selenium than Steamed Sesbania Flower.

Comparison of macro-nutrients per 300 calories:

• Steamed Sesbania Flower has 6.1 times more Carbohydrate and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 38.1 times more Fat than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Steamed Sesbania Flower as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.