Comparing Nutrients in 300 calories Steamed Sesbania Flower VS Boiled Green Soybeans

Weight per 300 calories

• Steamed Sesbania Flower: 1364g
• Boiled Green Soybeans: 213g

Boiled and Drained Green Soybeans have 6.4 times more energy per unit of mass than Steamed Sesbania Flower, which is average 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 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	NA	4.92% 1.57g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	33.3% 5.65g	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	18% 23.5g	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	23.5% 8.94g	38g per day for Men 19-50 years
Protein	27.8% 15.5g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.45% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.8% 0.13mg	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	59% 236μg	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	40% 36mg	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	30% 300mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	NA	27.7% 0.25mg	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	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	NA	46.4% 1.07mg	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	48% 336mg	700mg per day for Men 19-50 years
Potassium	43% 1459mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	17.4% 9.55μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	NA	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	34.4% 1272g	3.94% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Steamed Sesbania Flower vs Boiled Green Soybeans:

• Steamed Sesbania Flower has 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 3.3 times more Vitamin B9 and 13.9 times more Vitamin C than Boiled and Drained Green Soybeans.
• Both Steamed Sesbania Flower and Boiled and Drained Green Soybeans have similar amounts of Vitamin B1 per 300 kcal.
• Both Steamed Sesbania Flower as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Steamed Sesbania Flower vs Boiled Green Soybeans:

• Steamed Sesbania Flower has 1.4 times more Iron, 1.3 times more Magnesium, 1.3 times more Potassium, 3.2 times more Selenium, 5 times more Sodium and 8.7 times more Water than Boiled and Drained Green Soybeans.
• Both Steamed Sesbania Flower and Boiled and Drained Green Soybeans have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Steamed Sesbania Flower has 3 times more Carbohydrate than Boiled and Drained Green Soybeans.
• While Boiled and Drained Green Soybeans contain 20 times more Fat and 1.7 times more Protein than Steamed Sesbania Flower.
• Both Steamed Sesbania Flower and Boiled and Drained Green Soybeans have similar amounts of Energy per 300 kcal.
• Both Steamed Sesbania Flower as well as Boiled and Drained Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.