Comparing Nutrients in 500 calories Sesbania Flower VS Navel Oranges

Weight per 500 calories

• Sesbania Flower: 1852g
• Navel Oranges: 1020g

Raw Navel Oranges have 1.8 times more energy per unit of mass than Raw Sesbania Flower, which is low in comparison to other foods. Sesbania Flower having very low energy density.

Which food has more nutrients per 500 calories - Sesbania Flower or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sesbania Flower	16%	1%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Sesbania Flower	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	NA	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	NA	59% 22.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Sesbania Flower	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.96mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	62% 0.81mg	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	472% 1889μg	86.7% 347μg	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	1502% 1352mg	670% 603mg	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	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesbania Flower	Navel Oranges	Recommended Dietary Allowance
Calcium	35% 352mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	NA	44.2% 0.4mg	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	194% 15.6mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	79.4% 556mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	100% 3407mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	NA	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	46% 1696g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sesbania Flower vs Navel Oranges:

• Raw Sesbania Flower has 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 5.4 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A than Raw Sesbania Flower.
• Both Raw Sesbania Flower as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sesbania Flower vs Navel Oranges:

• Raw Sesbania Flower has 11.7 times more Iron, 2 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium, more Selenium, 27.2 times more Sodium and 1.9 times more Water than Raw Navel Oranges.
• Both Raw Sesbania Flower and Raw Navel Oranges have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Sesbania Flower has 2.6 times more Protein than Raw Navel Oranges.
• Both Raw Sesbania Flower and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Sesbania Flower as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.