Comparing Nutrients in 300 calories Laver SeaweedVS Steamed Sesbania Flower

Weight per 300 calories

Laver Seaweed

857g

Steamed Sesbania Flower

1364g

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

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

Macros Ratio

Protein Fat Carbs

Laver Seaweed

50%

45%

Steamed Sesbania Flower

18%

80%

300 kcal ▼

Macro Nutrients

Laver Seaweedvs Steamed Sesbania Flower

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.47%2.4g

Fat

0.7%0.68g

2.4 gvs0.68 g

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

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1.63%0.52g

Saturated Fat

0.52 gvsNA g

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

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0.54%0.009g

Omega 3

0.009 gvsNA g

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

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0.2%0.034g

Omega 6

0.034 gvsNA 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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33.7%43.8g

Carbohydrate

55%71.3g

43.8 gvs71.3 g

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

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5.8%4.2g

Sugars

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

4.2 gvsNA 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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6.77%2.57g

Fiber

2.57 gvsNA g

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

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89%49.8g

Protein

27.8%15.5g

49.8 gvs15.5 g

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

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Vitamins

Laver Seaweedvs Steamed Sesbania Flower

248%2229μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2229 μgvs0 μg

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

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70%0.84mg

Vitamin B1

54.5%0.65mg

Thiamine

0.84 mgvs0.65 mg

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

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294%3.82mg

Vitamin B2

45%0.59mg

Riboflavin

3.82 mgvs0.59 mg

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

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78.8%12.6mg

Vitamin B3

21.3%3.4mg

Niacin, nicotinic acid, niacinamide

12.6 mgvs3.4 mg

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

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89.3%4.47mg

Vitamin B5

Pantothenic acid

4.47 mgvsNA mg

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

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105%1.36mg

Vitamin B6

Pyridoxine

1.36 mgvsNA 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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313%1251μg

Vitamin B9

194%777μg

Folates and Folic Acid

1251 μgvs777 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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371%334mg

Vitamin C

561%505mg

Ascorbic acid

334 mgvs505 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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57%8.57mg

Vitamin E

Tocopherols and Tocotrienols

8.57 mgvsNA mg

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

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28.6%34.3μg

Vitamin K

Phytomenadione or phylloquinone

34.3 μgvsNA μg

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

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Minerals

Laver Seaweedvs Steamed Sesbania Flower

60%600mg

Calcium

30%300mg

600 mgvs300 mg

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

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251%2.26mg

Copper

2.26 mgvsNA 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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193%15.4mg

Iron

95%7.64mg

15.4 mgvs7.64 mg

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

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4.1%17mg

Magnesium

39%164mg

17 mgvs164 mg

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

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368%8.47mg

Manganese

8.47 mgvsNA 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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71%497mg

Phosphorus

41%286mg

497 mgvs286 mg

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

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89.7%3051mg

Potassium

43%1459mg

3051 mgvs1459 mg

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

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11%6μg

Selenium

17.4%9.55μg

6 μgvs9.55 μg

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

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27.4%411mg

Sodium

10%150mg

411 mgvs150 mg

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

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82%9mg

Zinc

9 mgvsNA mg

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

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19.7%729g

Water

34.4%1272g

729 gvs1272 g

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

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

Raw Laver Seaweed has more Vitamin A, 1.3 times more Vitamin B1, 6.5 times more Vitamin B2, 3.7 times more Vitamin B3 and 1.6 times more Vitamin B9 than Steamed Sesbania Flower.
While Steamed Sesbania Flower contains 1.5 times more Vitamin C than Raw Laver Seaweed.
Both Raw Laver Seaweed as well as Steamed Sesbania Flower have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Laver Seaweed has 2 times more Calcium, 2 times more Iron, 1.7 times more Phosphorus, 2.1 times more Potassium and 2.7 times more Sodium than Steamed Sesbania Flower.
While Steamed Sesbania Flower contains 9.5 times more Magnesium, 1.6 times more Selenium and 1.7 times more Water than Raw Laver Seaweed.

Comparison of macro-nutrients per 300 calories:

Raw Laver Seaweed has 3.2 times more Protein than Steamed Sesbania Flower.
While Steamed Sesbania Flower contains 1.6 times more Carbohydrate than Raw Laver Seaweed.
Both Raw Laver Seaweed and Steamed Sesbania Flower have similar amounts of Energy per 300 kcal.
Both Raw Laver Seaweed as well as Steamed Sesbania Flower have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Laver SeaweedVS Sesbania FlowerSteamed Sesbania FlowerVS Sesbania FlowerLaver SeaweedVS Green SoybeansSteamed Sesbania FlowerVS Green Soybeans

Compare Foods

Comparing Nutrients in 300 calories Laver SeaweedVS Steamed Sesbania Flower

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: