Comparing Nutrients in 14 ounces Steamed Sesbania Flower with Salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Steamed Sesbania Flower with Salt	18%	2%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Steamed Sesbania Flower with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.2g	36.3% 47g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Steamed Sesbania Flower with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.2% 0.25mg	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	56.6% 226μg	38.7% 155μg	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	163% 147mg	214% 192mg	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	NA	16.3% 0.15mg	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	27.8% 2.22mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	3.97% 0.091mg	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	12% 83.3mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10% 370g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Steamed Sesbania Flower with Salt vs Valencia Oranges:

• Steamed Sesbania Flower with Salt has 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.8 times more Vitamin B1 and 1.3 times more Vitamin C than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Steamed Sesbania Flower with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Steamed Sesbania Flower with Salt vs Valencia Oranges:

• Steamed Sesbania Flower with Salt has 6.2 times more Iron, 1.2 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Calcium and 1.7 times more Potassium than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt and Raw Valencia Oranges have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges contain 2.3 times more Energy and 2.3 times more Carbohydrate than Steamed Sesbania Flower with Salt.
• Both Steamed Sesbania Flower with Salt and Raw Valencia Oranges have similar amounts of Protein per 14 oz.
• Both Steamed Sesbania Flower with Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.