Comparing Nutrients in 500 calories Laver SeaweedVS Steamed Sesbania Flower

Weight per 500 calories

Laver Seaweed

1429g

Steamed Sesbania Flower

2273g

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 500 calories - Laver Seaweed or Steamed Sesbania Flower?

Macros Ratio

Protein Fat Carbs

Laver Seaweed

50%

45%

Steamed Sesbania Flower

18%

80%

500 kcal ▼

Macro Nutrients

Laver Seaweedvs Steamed Sesbania Flower

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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4.12%4g

Fat

1.17%1.14g

4 gvs1.14 g

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

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2.72%0.87g

Saturated Fat

0.87 gvsNA g

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

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0.89%0.014g

Omega 3

0.014 gvsNA g

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

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0.34%0.057g

Omega 6

0.057 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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56%73g

Carbohydrate

91%119g

73 gvs119 g

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

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9.66%7g

Sugars

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

7 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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11.3%4.3g

Fiber

4.3 gvsNA g

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

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148%83g

Protein

46.3%26g

83 gvs26 g

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

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Vitamins

Laver Seaweedvs Steamed Sesbania Flower

413%3714μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3714 μgvs0 μg

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

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117%1.4mg

Vitamin B1

91%1.1mg

Thiamine

1.4 mgvs1.1 mg

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

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490%6.37mg

Vitamin B2

75%0.98mg

Riboflavin

6.37 mgvs0.98 mg

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

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131%21mg

Vitamin B3

35.5%5.7mg

Niacin, nicotinic acid, niacinamide

21 mgvs5.7 mg

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

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149%7.44mg

Vitamin B5

Pantothenic acid

7.44 mgvsNA mg

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

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175%2.27mg

Vitamin B6

Pyridoxine

2.27 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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521%2086μg

Vitamin B9

324%1295μg

Folates and Folic Acid

2086 μgvs1295 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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619%557mg

Vitamin C

934%841mg

Ascorbic acid

557 mgvs841 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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95%14.3mg

Vitamin E

Tocopherols and Tocotrienols

14.3 mgvsNA mg

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

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47.6%57μg

Vitamin K

Phytomenadione or phylloquinone

57 μgvsNA μg

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

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Minerals

Laver Seaweedvs Steamed Sesbania Flower

100%1000mg

Calcium

50%500mg

1000 mgvs500 mg

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

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419%3.77mg

Copper

3.77 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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321%25.7mg

Iron

159%12.7mg

25.7 mgvs12.7 mg

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

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6.8%28.6mg

Magnesium

65%273mg

28.6 mgvs273 mg

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

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614%14mg

Manganese

14 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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118%829mg

Phosphorus

68%477mg

829 mgvs477 mg

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

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150%5086mg

Potassium

71.5%2432mg

5086 mgvs2432 mg

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

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18%10μg

Selenium

29%16μg

10 μgvs16 μg

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

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45.7%686mg

Sodium

16.7%250mg

686 mgvs250 mg

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

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136%15mg

Zinc

15 mgvsNA mg

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

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33%1215g

Water

57.3%2120g

1215 gvs2120 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Raw Laver Seaweed as well as Steamed Sesbania Flower have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Laver SeaweedVS Steamed Sesbania Flower

Weight per 500 calories

Which food has more nutrients per 500 calories - Laver Seaweed or Steamed Sesbania Flower?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: