Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Sesbania Flower

Weight per 500 calories

Roasted Sunflower Seeds

86g

Sesbania Flower

1852g

Roasted Sunflower Seeds have 21.6 times more energy per 100g than Sesbania Flower. It has very high energy density when compared to other foods. Raw Sesbania Flower having very low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Sesbania Flower?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Sesbania Flower

16%

83%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs 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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44%42.8g

Fat

0.76%0.74g

42.8 gvs0.74 g

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

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14%4.5g

Saturated Fat

4.5 gvsNA g

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

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3.7%0.059g

Omega 3

0.059 gvsNA g

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

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166%28g

Omega 6

28 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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16%20.7g

Carbohydrate

96%125g

20.7 gvs125 g

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

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3.23%2.35g

Sugars

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

2.35 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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25%9.54g

Fiber

9.54 gvsNA g

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

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29.7%16.6g

Protein

42.3%23.7g

16.6 gvs23.7 g

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

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Vitamins

Roasted Sunflower Seedsvs Sesbania Flower

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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7.6%0.091mg

Vitamin B1

128%1.54mg

Thiamine

0.091 mgvs1.54 mg

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

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16.3%0.21mg

Vitamin B2

115%1.5mg

Riboflavin

0.21 mgvs1.5 mg

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

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38%6.05mg

Vitamin B3

49.8%7.96mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs7.96 mg

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

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121%6.05mg

Vitamin B5

Pantothenic acid

6.05 mgvsNA mg

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

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53%0.69mg

Vitamin B6

Pyridoxine

0.69 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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51%204μg

Vitamin B9

472%1889μg

Folates and Folic Acid

204 μgvs1889 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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1.34%1.2mg

Vitamin C

1502%1352mg

Ascorbic acid

1.2 mgvs1352 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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149%22.4mg

Vitamin E

Tocopherols and Tocotrienols

22.4 mgvsNA mg

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

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1.93%2.3μg

Vitamin K

Phytomenadione or phylloquinone

2.3 μgvsNA μg

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

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Minerals

Roasted Sunflower Seedsvs Sesbania Flower

6%60mg

Calcium

35%352mg

60 mgvs352 mg

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

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175%1.57mg

Copper

1.57 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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41%3.26mg

Iron

194%15.6mg

3.26 mgvs15.6 mg

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

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26.4%111mg

Magnesium

53%222mg

111 mgvs222 mg

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

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79%1.8mg

Manganese

1.8 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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142%992mg

Phosphorus

79.4%556mg

992 mgvs556 mg

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

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21.5%730mg

Potassium

100%3407mg

730 mgvs3407 mg

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

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124%68μg

Selenium

30.3%16.7μg

68 μgvs16.7 μg

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

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0.17%2.58mg

Sodium

18.5%278mg

2.58 mgvs278 mg

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

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41.3%4.54mg

Zinc

4.54 mgvsNA mg

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

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0.028%1.03g

Water

46%1696g

1.03 gvs1696 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 Roasted Sunflower Seeds vs Sesbania Flower:

Raw Sesbania Flower contains 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 Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sesbania Flower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Sesbania Flower:

Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Phosphorus and 4.1 times more Selenium than Raw Sesbania Flower.
While Raw Sesbania Flower contains 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.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 57.8 times more Fat than Raw Sesbania Flower.
While Raw Sesbania Flower contains 6 times more Carbohydrate and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Sesbania Flower have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sesbania Flower have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsSesbania FlowerVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Steamed Sesbania FlowerSesbania FlowerVS Steamed Sesbania Flower

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Sesbania Flower

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Sesbania Flower?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: