Comparing Nutrients in 1 kilogram 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	16.2% 470kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	200% 260g	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	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	63% 24g	445% 169g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Oranges	Toasted 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	1004% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	112% 1.46mg	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	240% 960μg	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	16.7% 2.5mg	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	40% 400mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1619% 14.6mg	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	973% 77.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	620% 14.3mg	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	1106% 7740mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	119% 4060mg	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	26% 390mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	930% 102mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.