Comparing Nutrients in 7 ounces Oranges with Peel VS Sesbania Flower

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sesbania Flower	16%	1%	83%

Macro Nutrients

	Oranges with Peel	Sesbania Flower	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	10.3% 13.4g	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	23.5% 8.93g	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sesbania Flower	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	50.6% 202μg	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	157% 141mg	161% 145mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Sesbania Flower	Recommended Dietary Allowance
Calcium	14% 139mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	NA	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sesbania Flower per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Sesbania Flower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Sesbania Flower:

• 7 ounces of Oranges with Peel have 1.2 times more Vitamin B1 than Sesbania Flower.
• While 7 oz of Raw Sesbania Flower contain 1.6 times more Vitamin B2 and 3.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Sesbania Flower provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• Both Raw Oranges with Peel as well as Raw Sesbania Flower have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Sesbania Flower:

• 7 ounces of Oranges with Peel have 3.7 times more Calcium than Sesbania Flower.
• While 7 oz of Raw Sesbania Flower contain 1.4 times more Phosphorus than Raw Oranges with Peel .
• Both Oranges with Peel and Sesbania Flower contain similar levels of Iron, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Sesbania Flower lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Sesbania Flower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.3 times more Energy and 2.3 times more Carbohydrate than Sesbania Flower.
• Both Oranges with Peel and Sesbania Flower offer comparable quantities of Protein per seven ounces.
• 7 ounces of Sesbania Flower provide inadequate amounts of Energy

Frequently Asked Questions about Oranges with Peel VS Sesbania Flower

What are the health benefits of Oranges with Peel compared to Sesbania Flower?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system, aid in digestion, and protect against chronic diseases. Sesbania flower, on the other hand, is rich in protein, fiber, and essential nutrients like iron and calcium. Both foods offer unique health benefits, so incorporating a variety of plant-based foods in your diet is important for overall health and well-being.

Can I lose weight easier by eating more Oranges with Peel or Sesbania Flower?

Both oranges with peel and sesbania flower can be part of a healthy weight loss diet due to their high fiber content and low calorie density. Oranges with peel provide additional fiber and nutrients, while sesbania flower is rich in protein and other essential nutrients. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control in addition to incorporating these foods into your diet.

Should I eat more Oranges with Peel or more Sesbania Flower to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains. Oranges with peel and Sesbania Flower are not significant sources of protein for muscle building. Instead, consider incorporating protein-rich plant foods like lentils, chickpeas, quinoa, tofu, and tempeh into your diet to support muscle growth and recovery. Additionally, make sure to consume an adequate amount of calories and engage in strength training exercises to promote muscle development.

What is the environmental impact of producing Oranges with Peel compared to Sesbania Flower?

Oranges with peel have a higher environmental impact compared to Sesbania flowers. Oranges require more water, land, and resources to grow, while Sesbania flowers are a more sustainable option due to their lower resource requirements. Additionally, the transportation and packaging of oranges can contribute to their environmental footprint. Choosing locally grown, seasonal produce like Sesbania flowers can help reduce the overall environmental impact of food production.