Comparing Nutrients in 1 kilogram Oranges with Peel VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tahini	11%	76%	13%

Macro Nutrients

	Oranges with Peel	Tahini	Recommended Dietary Allowance
Energy	21.7% 630kcal	205% 5950kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	554% 538g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	235% 75.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	254% 4.07g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1361% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	163% 212g	130g per day for Men 19-50 years
Sugars	NA	6.76% 4.9g	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	118% 45g	245% 93g	38g per day for Men 19-50 years
Protein	23.2% 13g	304% 170g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tahini	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	1017% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	341% 54.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	139% 6.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	115% 1.5mg	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	245% 980μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Tahini	Recommended Dietary Allowance
Calcium	70% 700mg	426% 4260mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	1789% 16mg	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	100% 8mg	1119% 89.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	NA	633% 14.6mg	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	31.4% 220mg	1046% 7320mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	122% 4140mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	420% 46.2mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.82% 30.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Tahini per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Tahini:

• 1 kilogram of Oranges with Peel has more Vitamin C than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 12.2 times more Vitamin B1, 9.5 times more Vitamin B2, 10.9 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Oranges with Peel .
• 1 kilogram of Tahini have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Tahini:

• 1 kilogram of Oranges with Peel has 27 times more Water than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 6.1 times more Calcium, 28.2 times more Copper, 11.2 times more Iron, 6.8 times more Magnesium, 33.3 times more Phosphorus, 2.1 times more Potassium, 49.1 times more Selenium, 57.5 times more Sodium and 42 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sesame Butter from Roasted Kernels contains 9.4 times more Energy, 179.2 times more Fat, 215.1 times more Saturated Fat, 25.4 times more Omega 3, 525.8 times more Omega 6, 1.4 times more Carbohydrate, 2.1 times more Fiber and 13.1 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6