Comparing Nutrients in 300 calories Sesbania Flower VS Steamed Sesbania Flower

Weight per 300 calories

• Sesbania Flower: 1111g
• Steamed Sesbania Flower: 1364g

Sesbania Flower has 1.2 times more energy per 100g than Steamed Sesbania Flower. It has very low energy density when compared to other foods. Steamed Sesbania Flower having very low energy density.

Which food has more nutrients per 300 calories - Sesbania Flower or Steamed Sesbania Flower?

Macros Ratio

	Protein	Fat	Carbs
Sesbania Flower	16%	1%	83%
Steamed Sesbania Flower	18%	2%	80%

Macro Nutrients

	Sesbania Flower	Steamed Sesbania Flower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.44g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.8g	55% 71.3g	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	NA	38g per day for Men 19-50 years
Protein	25.4% 14.2g	27.8% 15.5g	56g per day for Men 19-50 years

Vitamins

	Sesbania Flower	Steamed Sesbania Flower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	283% 1133μg	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	901% 811mg	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	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

	Sesbania Flower	Steamed Sesbania Flower	Recommended Dietary Allowance
Calcium	21% 211mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	NA	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	117% 9.33mg	95% 7.64mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	NA	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	47.6% 333mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	60% 2044mg	43% 1459mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	17.4% 9.55μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	27.5% 1018g	34.4% 1272g	3700g per day for Men 19-50 years

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

• Raw Sesbania Flower has 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Steamed Sesbania Flower.
• Both Raw Sesbania Flower as well as Steamed Sesbania Flower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Sesbania Flower has 1.2 times more Iron and 1.4 times more Potassium than Steamed Sesbania Flower.
• While Steamed Sesbania Flower contains 1.4 times more Calcium and 1.3 times more Water than Raw Sesbania Flower.
• Both Raw Sesbania Flower and Steamed Sesbania Flower have similar amounts of Magnesium, Phosphorus, Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Sesbania Flower and Steamed Sesbania Flower have similar amounts of macro-nutrients per 300 kcal
• Both Raw Sesbania Flower and Steamed Sesbania Flower have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Sesbania Flower as well as Steamed Sesbania Flower have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.