Comparing Nutrients in 14 ounces Oranges VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Oranges	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	6.43% 187kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	79.5% 103g	130g per day for Men 19-50 years
Sugars	51% 37g	2.63% 1.9g	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	25% 9.53g	177% 67g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	399% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	44.6% 0.58mg	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	29.8% 119μg	95% 381μg	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	235% 211mg	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	4.76% 0.71mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	16% 159mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	643% 5.8mg	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	4.96% 0.4mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	246% 5.66mg	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	7.94% 55.6mg	439% 3072mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	47.4% 1611mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Toasted Sesame Seed Kernels:

• Raw Oranges have 3.7 times more Vitamin A and more Vitamin C than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 13.9 times more Vitamin B1, 11.7 times more Vitamin B2, 19.3 times more Vitamin B3, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Toasted Sesame Seed Kernels:

• Raw Oranges have 17.4 times more Water than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 3.3 times more Calcium, 32.4 times more Copper, 77.8 times more Iron, 34.6 times more Magnesium, 57.1 times more Manganese, 55.3 times more Phosphorus, 2.2 times more Potassium, 68.8 times more Selenium, more Sodium and 146.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 19.5 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 12.1 times more Energy, 400 times more Fat, 448.1 times more Saturated Fat, 51.9 times more Omega 3, 1147.4 times more Omega 6, 2.2 times more Carbohydrate, 7 times more Fiber and 18 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.