Comparing Nutrients in 1 pound Whole Sesame Seeds VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Whole Sesame Seeds	Navel Oranges	Recommended Dietary Allowance
Energy	89.6% 2599kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	570% 97g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	43.8% 57g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	141% 53.5g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	144% 80.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	27.6% 0.36mg	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	110% 440μg	38.6% 154μg	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	298% 268mg	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	7.56% 1.13mg	4.54% 0.68mg	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

	Whole Sesame Seeds	Navel Oranges	Recommended Dietary Allowance
Calcium	442% 4423mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	2057% 18.5mg	19.7% 0.18mg	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	825% 66mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	379% 1592mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	5.7% 0.13mg	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	408% 2853mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	62.4% 2123mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	320% 35mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Navel Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole Sesame Seeds versus 1 lb of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole Sesame Seeds vs Navel Oranges:

• 1 pound of Whole Sesame Seeds has 11.6 times more Vitamin B1, 4.8 times more Vitamin B2, 10.6 times more Vitamin B3, 10 times more Vitamin B6 and 2.9 times more Vitamin B9 than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 5.2 times more Vitamin B5 and more Vitamin C than Dried Whole Sesame Seeds.
• 1 pound of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Dried Whole Sesame Seeds as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Whole Sesame Seeds vs Navel Oranges:

• 1 pound of Whole Sesame Seeds has 22.7 times more Calcium, 104.7 times more Copper, 111.9 times more Iron, 31.9 times more Magnesium, 84.8 times more Manganese, 27.3 times more Phosphorus, 2.8 times more Potassium, more Selenium and 96.9 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 18.3 times more Water than Dried Whole Sesame Seeds.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Sesame Seeds has 11.7 times more Energy, 331.1 times more Fat, 409.2 times more Saturated Fat, 41.8 times more Omega 3, 929.3 times more Omega 6, 1.9 times more Carbohydrate, 5.4 times more Fiber and 19.5 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 28.3 times more Sugars than Dried Whole Sesame Seeds.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein