Comparing Nutrients in 500 calories Kelp Seaweed VS Sesbania Flower

Weight per 500 calories

• Kelp Seaweed: 1163g
• Sesbania Flower: 1852g

Kelp Seaweed has 1.6 times more energy per 100g than Sesbania Flower. It has low energy density when compared to other foods. Raw Sesbania Flower having very low energy density.

Discover which food has more nutrients per 500 calories - Kelp Seaweed or Sesbania Flower?

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Sesbania Flower	16%	1%	83%

Macro Nutrients

	Kelp Seaweed	Sesbania Flower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	8.98% 2.87g	NA	32g per day for Men 19-50 years
Omega 3	2.9% 0.047g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.6% 111g	96% 125g	130g per day for Men 19-50 years
Sugars	9.62% 6.98g	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	39.8% 15g	NA	38g per day for Men 19-50 years
Protein	35% 19.5g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Sesbania Flower	Recommended Dietary Allowance
Vitamin A	7.75% 69.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	49.8% 7.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.023mg	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	523% 2093μg	472% 1889μg	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	38.8% 35mg	1502% 1352mg	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	67.4% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	640% 767μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Sesbania Flower	Recommended Dietary Allowance
Calcium	195% 1953mg	35% 352mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	414% 33mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	335% 1407mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	69.8% 488mg	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	30.4% 1035mg	100% 3407mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	181% 2709mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	NA	11mg per day for Men 19-50 years
Water	25.6% 949g	46% 1696g	3700g per day for Men 19-50 years

Kelp Seaweed VS Sesbania Flower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Kelp Seaweed or Sesbania Flower?

Lets compare vitamin content per 500 calories of Kelp Seaweed vs Sesbania Flower:

• 500 kcal of Raw Sesbania Flower contain 2.6 times more Vitamin B1, 1.5 times more Vitamin B3 and 38.8 times more Vitamin C than Raw Kelp Seaweed.
• Both Kelp Seaweed and Sesbania Flower provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• Both Raw Kelp Seaweed as well as Raw Sesbania Flower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Kelp Seaweed vs Sesbania Flower:

• 500 calories of Kelp Seaweed have 5.6 times more Calcium, 2.1 times more Iron, 6.3 times more Magnesium and 9.8 times more Sodium than Sesbania Flower.
• While 500 kcal of Raw Sesbania Flower contain 3.3 times more Potassium, 2 times more Selenium and 1.8 times more Water than Raw Kelp Seaweed.
• Both Kelp Seaweed and Sesbania Flower contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Raw Kelp Seaweed and Raw Sesbania Flower have similar amounts of macro-nutrients per 500 kcal
• Both Kelp Seaweed and Sesbania Flower offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.