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Comparing Nutrients in 14 ounces Roasted Sesame SeedsVS Oranges

Macros Ratio

Protein Fat Carbs

Roasted Sesame Seeds
11%
72%
17%
Oranges
7%
2%
91%
14 oz ▼

Macro Nutrients

77.3%2242kcal
Energy
6.43%187kcal
2242 kcalvs187 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
196%191g
Fat
0.49%0.48g
191 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
83.4%26.7g
Saturated Fat
0.19%0.06g
26.7 gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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90%1.44g
Omega 3
1.74%0.028g
1.44 gvs0.028 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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482%82g
Omega 6
0.42%0.071g
82 gvs0.071 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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78.6%102g
Carbohydrate
36%46.6g
102 gvs46.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
51%37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
146%55.6g
Fiber
25%9.53g
55.6 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
120%67.3g
Protein
6.66%3.73g
67.3 gvs3.73 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
4.85%43.7μg
RAE, retinol activity equivalents
0 μgvs43.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
266%3.2mg
Vitamin B1
28.8%0.35mg
Thiamine
3.2 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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76.6%1mg
Vitamin B2
12.2%0.16mg
Riboflavin
1 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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114%18mg
Vitamin B3
7%1.1mg
Niacin, nicotinic acid, niacinamide
18 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.05%0.2mg
Vitamin B5
20%0.99mg
Pantothenic acid
0.2 mgvs0.99 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
245%3.2mg
Vitamin B6
18.3%0.24mg
Pyridoxine
3.2 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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97%389μg
Vitamin B9
29.8%119μg
Folates and Folic Acid
389 μgvs119 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
235%211mg
Ascorbic acid
0 mgvs211 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
4.76%0.71mg
Tocopherols and Tocotrienols
NA mgvs0.71 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

393%3925mg
Calcium
16%159mg
3925 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1089%9.8mg
Copper
20%0.18mg
9.8 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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732%58.6mg
Iron
4.96%0.4mg
58.6 mgvs0.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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336%1413mg
Magnesium
9.45%39.7mg
1413 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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431%9.9mg
Manganese
4.3%0.099mg
9.9 mgvs0.099 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
362%2532mg
Phosphorus
7.94%55.6mg
2532 mgvs55.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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55.4%1885mg
Potassium
21%718mg
1885 mgvs718 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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248%137μg
Selenium
3.6%2μg
137 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.9%43.7mg
Sodium
0%0mg
43.7 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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258%28.4mg
Zinc
2.53%0.28mg
28.4 mgvs0.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.35%13g
Water
9.3%344g
13 gvs344 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Roasted Sesame Seeds vs Oranges:
Comparing minerals per 14 ounces for Roasted Sesame Seeds vs Oranges:
Comparison of macro-nutrients per 14 ounces:



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