Comparing Nutrients in 5 ounces Valencia Oranges VS Sesbania Flower

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sesbania Flower	16%	1%	83%

Macro Nutrients

	Valencia Oranges	Sesbania Flower	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.058% 0.057g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	7.34% 9.54g	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	9.33% 3.54g	NA	38g per day for Men 19-50 years
Protein	2.63% 1.47g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sesbania Flower	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	NA	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	14% 55.3μg	36% 145μg	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	76.4% 68.7mg	115% 103mg	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

	Valencia Oranges	Sesbania Flower	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	NA	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	1.6% 0.13mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	NA	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	3.44% 24mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	NA	11mg per day for Men 19-50 years
Water	3.3% 122g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Sesbania Flower:

• Raw Valencia Oranges have more Vitamin A than Raw Sesbania Flower.
• While Raw Sesbania Flower contains 2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Sesbania Flower have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Valencia Oranges as well as Raw Sesbania Flower have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Sesbania Flower:

• Raw Valencia Oranges have 2.1 times more Calcium than Raw Sesbania Flower.
• While Raw Sesbania Flower contains 9.3 times more Iron, 1.8 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Sesbania Flower have similar amounts of Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.8 times more Energy and 1.8 times more Carbohydrate than Raw Sesbania Flower.
• Both Raw Valencia Oranges and Raw Sesbania Flower have similar amounts of Protein per 5 oz.
• Both Raw Valencia Oranges as well as Raw Sesbania Flower have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.