Comparing Nutrients in 100 calories Oranges VS Roasted Sesame Seeds

Weight per 100 calories

• Oranges: 213g
• Roasted Sesame Seeds: 17.7g

Roasted Whole Sesame Seeds have 12 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 100 calories - Oranges or Roasted Sesame Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Oranges	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	3.5% 4.56g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	13.4% 5.1g	6.52% 2.48g	38g per day for Men 19-50 years
Protein	3.57% 2g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	5.07% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	0.18% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	11% 0.14mg	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	16% 64μg	4.34% 17.3μg	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	126% 113mg	0% 0mg	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	2.55% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	8.5% 85mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	48.6% 0.44mg	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	2.66% 0.21mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	19.2% 0.44mg	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	4.26% 29.8mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	2.47% 84mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 1.95mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	5% 185g	0.016% 0.58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Roasted Sesame Seeds:

• Raw Oranges have more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 58.9 times more Vitamin B5, 3.7 times more Vitamin B9 and more Vitamin C than Roasted Whole Sesame Seeds.
• While Roasted Whole Sesame Seeds contain 1.4 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges and Roasted Whole Sesame Seeds have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw Oranges as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Roasted Sesame Seeds:

• Raw Oranges have 4.6 times more Potassium and 316 times more Water than Roasted Whole Sesame Seeds.
• While Roasted Whole Sesame Seeds contain 2.1 times more Calcium, 4.6 times more Copper, 12.3 times more Iron, 3 times more Magnesium, 8.3 times more Manganese, 3.8 times more Phosphorus, 5.7 times more Selenium and 8.5 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 5.5 times more Carbohydrate and 2.1 times more Fiber than Roasted Whole Sesame Seeds.
• While Roasted Whole Sesame Seeds contain 33.3 times more Fat, 37.3 times more Saturated Fat, 4.3 times more Omega 3, 95.5 times more Omega 6 and 1.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Roasted Whole Sesame Seeds have similar amounts of Energy per 100 kcal.
• Both Raw Oranges as well as Roasted Whole Sesame Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.