Comparing Nutrients in 1 kilogram Partially Defatted Sesame Meal VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Sesame Meal	11%	72%	17%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Partially Defatted Sesame Meal	Valencia Oranges	Recommended Dietary Allowance
Energy	196% 5670kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	65.8% 25g	38g per day for Men 19-50 years
Protein	303% 170g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Sesame Meal	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2144% 25.7mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	212% 2.75mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	801% 128mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	562% 28mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Partially Defatted Sesame Meal	Valencia Oranges	Recommended Dietary Allowance
Calcium	153% 1530mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1619% 14.6mg	41% 0.37mg	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	1819% 146mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	620% 14.3mg	10% 0.23mg	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	1106% 7740mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	119% 4060mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	26% 390mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	930% 102mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.35% 50g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Partially Defatted Sesame Meal vs Valencia Oranges:

• Partially Defatted Sesame Meal has 29.6 times more Vitamin B1, 6.9 times more Vitamin B2, 46.8 times more Vitamin B3, 11.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Partially Defatted Sesame Meal.
• Both Partially Defatted Sesame Meal as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Partially Defatted Sesame Meal vs Valencia Oranges:

• Partially Defatted Sesame Meal has 3.8 times more Calcium, 39.4 times more Copper, 161.7 times more Iron, 34.6 times more Magnesium, 62 times more Manganese, 45.5 times more Phosphorus, 2.3 times more Potassium, more Sodium and 170.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 17.3 times more Water than Partially Defatted Sesame Meal.

Comparison of macro-nutrients per 1 kilogram:

• Partially Defatted Sesame Meal has 11.6 times more Energy, 160 times more Fat, 192.1 times more Saturated Fat, 22.7 times more Omega 3, 469.4 times more Omega 6, 2.2 times more Carbohydrate and 16.3 times more Protein than Raw Valencia Oranges.
• Both Partially Defatted Sesame Meal as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.