Comparing Nutrients in 500 calories Steamed Sesbania Flower with Salt VS Stir-Fried Soybeans Sprouts with Salt

Weight per 500 calories

• Steamed Sesbania Flower with Salt: 2381g
• Stir-Fried Soybeans Sprouts with Salt: 400g

Stir-Fried Sprouted Soybeans with Salt have 6 times more energy per unit of mass than Steamed Sesbania Flower with Salt, which is average in comparison to other foods. Steamed Sesbania Flower with Salt having very low energy density.

Which food has more nutrients per 500 calories - Steamed Sesbania Flower with Salt or Stir-Fried Soybeans Sprouts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower with Salt	18%	2%	80%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Steamed Sesbania Flower with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	29.3% 28.4g	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	93% 121g	29% 37.6g	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	8.42% 3.2g	38g per day for Men 19-50 years
Protein	48.5% 27g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.8% 1.02mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	51.7% 0.67mg	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	339% 1357μg	127% 508μg	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	979% 881mg	53.3% 48mg	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 with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	52.4% 524mg	33% 328mg	1000mg per day for Men 19-50 years
Copper	NA	234% 2.1mg	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	167% 13.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	91% 384mg	420mg per day for Men 19-50 years
Manganese	NA	197% 4.53mg	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	71.4% 500mg	123% 864mg	700mg per day for Men 19-50 years
Potassium	75% 2548mg	66.7% 2268mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	392% 5881mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	NA	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	60% 2221g	7.26% 269g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Steamed Sesbania Flower with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• Steamed Sesbania Flower with Salt has 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B9 and 18.4 times more Vitamin C than Stir-Fried Sprouted Soybeans with Salt.
• While Stir-Fried Sprouted Soybeans with Salt contain 1.5 times more Vitamin B1 than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt as well as Stir-Fried Sprouted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Steamed Sesbania Flower with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• Steamed Sesbania Flower with Salt has 1.6 times more Calcium, 8.3 times more Iron, 6.9 times more Selenium, 5.9 times more Sodium and 8.3 times more Water than Stir-Fried Sprouted Soybeans with Salt.
• While Stir-Fried Sprouted Soybeans with Salt contain 1.3 times more Magnesium and 1.7 times more Phosphorus than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt and Stir-Fried Sprouted Soybeans with Salt have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Steamed Sesbania Flower with Salt has 3.2 times more Carbohydrate than Stir-Fried Sprouted Soybeans with Salt.
• While Stir-Fried Sprouted Soybeans with Salt contain 23.9 times more Fat and 1.9 times more Protein than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt and Stir-Fried Sprouted Soybeans with Salt have similar amounts of Energy per 500 kcal.
• Both Steamed Sesbania Flower with Salt as well as Stir-Fried Sprouted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.