Comparing Nutrients in 1 kilogram Raw Tahini VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Oranges	7%	2%	91%

Macro Nutrients

	Raw Tahini	Oranges	Recommended Dietary Allowance
Energy	209% 6070kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	582% 564g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	247% 79g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1429% 243g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	90% 118g	130g per day for Men 19-50 years
Sugars	NA	129% 94g	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	245% 93g	63% 24g	38g per day for Men 19-50 years
Protein	321% 180g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1323% 16mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	353% 56.4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	46% 0.6mg	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	245% 980μg	75% 300μg	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	0% 0mg	591% 532mg	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	NA	12% 1.8mg	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

	Raw Tahini	Oranges	Recommended Dietary Allowance
Calcium	141% 1410mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1653% 15mg	50% 0.45mg	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	794% 63.5mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	840% 3530mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	11% 0.25mg	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	1129% 7900mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	950% 105mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.81% 30g	23.4% 868g	3700g per day for Men 19-50 years

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

• Sesame Butter from Hulled Raw Kernels have 18.2 times more Vitamin B1, 3 times more Vitamin B2, 20 times more Vitamin B3, 2.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A and more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw Tahini vs Oranges:

• Sesame Butter from Hulled Raw Kernels have 3.5 times more Calcium, 33.1 times more Copper, 63.5 times more Iron, 35.3 times more Magnesium, 58.3 times more Manganese, 56.4 times more Phosphorus, 2.5 times more Potassium and 149.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 28.9 times more Water than Sesame Butter from Hulled Raw Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Sesame Butter from Hulled Raw Kernels have 12.9 times more Energy, 470.3 times more Fat, 526.9 times more Saturated Fat, 61 times more Omega 3, 1349.2 times more Omega 6, 1.5 times more Carbohydrate, 3.9 times more Fiber and 19.1 times more Protein than Raw Oranges.
• Both Sesame Butter from Hulled Raw Kernels as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.