Comparing Nutrients in 1 pound 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	7.35% 213kcal	88.7% 2572kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	551% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	91% 118g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	3% 2.18g	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	28.6% 11g	202% 76.7g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Oranges	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	455% 5.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	61.7% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	51% 0.66mg	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	34% 136μg	109% 435μg	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	268% 241mg	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	5.44% 0.82mg	7.56% 1.13mg	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	18% 181mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	734% 6.6mg	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	5.67% 0.45mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	281% 6.47mg	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	9.07% 63.5mg	502% 3511mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	54% 1842mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.61% 22.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.