Comparing Nutrients in 14 ounces Florida Oranges VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Florida Oranges	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	6.3% 183kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	79.5% 103g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	4.96% 2.78g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Toasted Sesame Seeds with Salt	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	33% 0.4mg	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	9.92% 1.6mg	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	15.6% 0.2mg	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	17% 67.5μg	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	198% 179mg	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

	Florida Oranges	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	4.47% 0.36mg	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	4.14% 0.095mg	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	6.8% 47.6mg	439% 3072mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	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	156% 2334mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Toasted Sesame Seeds with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Toasted Sesame Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Toasted Sesame Seeds with Salt:

• 14 ounces of Florida Oranges have more Vitamin C than Toasted Sesame Seeds with Salt.
• While 14 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 12.1 times more Vitamin B1, 11.7 times more Vitamin B2, 13.6 times more Vitamin B3, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 5.6 times more Vitamin B9 than Raw Florida Oranges.
• 14 ounces of Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Toasted Sesame Seeds with Salt:

• 14 ounces of Florida Oranges have 17.4 times more Water than Toasted Sesame Seeds with Salt.
• While 14 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 3 times more Calcium, 37.4 times more Copper, 86.4 times more Iron, 34.6 times more Magnesium, 59.5 times more Manganese, 64.5 times more Phosphorus, 2.4 times more Potassium, 68.8 times more Selenium, more Sodium and 127.9 times more Zinc than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 19 times more Sugars than Toasted Sesame Seeds with Salt.
• While 14 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 12.3 times more Energy, 228.6 times more Fat, 268.9 times more Saturated Fat, 33 times more Omega 3, 666.3 times more Omega 6, 2.3 times more Carbohydrate, 7 times more Fiber and 24.2 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein