Comparing Nutrients in 1 kilogram Oranges VS Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Oranges	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	16.2% 470kcal	218% 6310kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	631% 612g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	283% 91g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	164% 2.63g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1484% 252g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	90% 117g	130g per day for Men 19-50 years
Sugars	129% 94g	6.62% 4.8g	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	0.97% 0.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	63% 24g	305% 116g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	365% 205g	56g per day for Men 19-50 years

Vitamins

	Oranges	Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	583% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	363% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	308% 4mg	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	75% 300μg	288% 1150μg	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	591% 532mg	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	12% 1.8mg	112% 17mg	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	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	40% 400mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1556% 14mg	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	12.5% 1mg	795% 63.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	821% 3450mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	626% 14.4mg	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	20% 140mg	953% 6670mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	109% 3700mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	612% 67.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1% 37.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Sesame Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges versus 1 kg of Sesame Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges vs Sesame Seed Kernels:

• 1 kilogram of Oranges has more Vitamin C than Sesame Seed Kernels.
• While 1 kg of Dried Hulled Sesame Seed Kernels contains 8 times more Vitamin B1, 2.3 times more Vitamin B2, 20.6 times more Vitamin B3, 6.7 times more Vitamin B6, 3.8 times more Vitamin B9 and 9.3 times more Vitamin E than Raw Oranges.
• Both Oranges and Sesame Seed Kernels provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oranges have insufficient amounts of Vitamin B3 and Vitamin E
• 1 kilogram of Sesame Seed Kernels have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oranges vs Sesame Seed Kernels:

• 1 kilogram of Oranges has 23.1 times more Water than Sesame Seed Kernels.
• While 1 kg of Dried Hulled Sesame Seed Kernels contains 1.5 times more Calcium, 31.1 times more Copper, 63.6 times more Iron, 34.5 times more Magnesium, 57.6 times more Manganese, 47.6 times more Phosphorus, 2 times more Potassium, 68.8 times more Selenium, more Sodium and 96.1 times more Zinc than Raw Oranges.
• 1 kilogram of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges has 19.5 times more Sugars than Sesame Seed Kernels.
• While 1 kg of Dried Hulled Sesame Seed Kernels contains 13.4 times more Energy, 510.1 times more Fat, 603.7 times more Saturated Fat, 37.6 times more Omega 3, 1401.5 times more Omega 6, 4.8 times more Fiber and 21.8 times more Protein than Raw Oranges.
• Both Oranges and Sesame Seed Kernels offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein