Comparing Nutrients in 100 calories Sesbania FlowerVS Roasted Sunflower Seeds

Weight per 100 calories

Sesbania Flower

370g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 21.6 times more energy per unit of mass than Raw Sesbania Flower, which is very high in comparison to other foods. Sesbania Flower having very low energy density.

Which food has more nutrients per 100 calories - Sesbania Flower or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Sesbania Flower

16%

83%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Sesbania Flowervs Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.15g

Fat

8.82%8.56g

0.15 gvs8.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

2.8%0.9g

NA gvs0.9 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

0.74%0.012g

NA gvs0.012 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

33%5.63g

NA gvs5.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19%25g

Carbohydrate

3.2%4.14g

25 gvs4.14 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.65%0.47g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.47 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

5%1.9g

NA gvs1.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.47%4.74g

Protein

5.93%3.32g

4.74 gvs3.32 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sesbania Flowervs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25.6%0.31mg

Vitamin B1

1.5%0.018mg

Thiamine

0.31 mgvs0.018 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23%0.3mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.3 mgvs0.042 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.95%1.6mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs1.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

24%1.2mg

Pantothenic acid

NA mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

10.6%0.14mg

Pyridoxine

NA mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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94%378μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

378 μgvs40.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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300%270mg

Vitamin C

0.27%0.24mg

Ascorbic acid

270 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

NA mgvs4.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

NA μgvs0.46 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sesbania Flowervs Roasted Sunflower Seeds

7.04%70.4mg

Calcium

1.2%12mg

70.4 mgvs12 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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Copper

35%0.31mg

NA mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39%3.1mg

Iron

8.16%0.65mg

3.1 mgvs0.65 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.6%44.4mg

Magnesium

5.28%22mg

44.4 mgvs22 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

15.8%0.36mg

NA mgvs0.36 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%111mg

Phosphorus

28.4%198mg

111 mgvs198 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%681mg

Potassium

4.3%146mg

681 mgvs146 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.06%3.33μg

Selenium

24.8%13.6μg

3.33 μgvs13.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.7%55.6mg

Sodium

0.034%0.52mg

55.6 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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Zinc

8.26%0.91mg

NA mgvs0.91 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.17%339g

Water

0.006%0.21g

339 gvs0.21 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Sesbania Flower vs Roasted Sunflower Seeds:

Raw Sesbania Flower has 16.9 times more Vitamin B1, 7.1 times more Vitamin B2, 1.3 times more Vitamin B3, 9.3 times more Vitamin B9 and 1124 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
Both Raw Sesbania Flower as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sesbania Flower vs Roasted Sunflower Seeds:

Raw Sesbania Flower has 5.9 times more Calcium, 4.8 times more Iron, 2 times more Magnesium, 4.7 times more Potassium, 107.8 times more Sodium and 1645 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Phosphorus and 4.1 times more Selenium than Raw Sesbania Flower.

Comparison of macro-nutrients per 100 calories:

Raw Sesbania Flower has 6 times more Carbohydrate and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 57.8 times more Fat than Raw Sesbania Flower.
Both Raw Sesbania Flower and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Raw Sesbania Flower as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sesbania FlowerVS Steamed Sesbania FlowerRoasted Sunflower SeedsVS Steamed Sesbania FlowerSesbania FlowerVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Sesbania FlowerVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Sesbania Flower or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: