Comparing Nutrients in 300 calories Valencia Oranges VS Toasted Sesame Seed Kernels

Weight per 300 calories

• Valencia Oranges: 612g
• Toasted Sesame Seed Kernels: 53g

Toasted Hulled Sesame Seed Kernels have 11.6 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Toasted Sesame Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Valencia Oranges	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	11% 3.56g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	64.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	NA	0.35% 0.25g	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	40.3% 15.3g	23.5% 8.94g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	5.94% 0.077mg	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	59.7% 239μg	12.7% 50.8μg	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	330% 297mg	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	NA	0.88% 0.13mg	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

	Valencia Oranges	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	24.5% 245mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	85.7% 0.77mg	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	6.9% 0.55mg	51.5% 4.1mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	43.6% 183mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	33% 0.76mg	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	15% 104mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	6.3% 215mg	3400mg per day for Men 19-50 years
Selenium	NA	33% 18.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.38% 20.6mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0.072% 2.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Toasted Sesame Seed Kernels:

• Raw Valencia Oranges have 46.3 times more Vitamin A, 4.3 times more Vitamin B5, 5 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin C than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.7 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Toasted Hulled Sesame Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Raw Valencia Oranges as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Toasted Sesame Seed Kernels:

• Raw Valencia Oranges have 3.5 times more Calcium, 5.1 times more Potassium and 199.8 times more Water than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 3.4 times more Copper, 7.5 times more Iron, 3 times more Magnesium, 5.4 times more Manganese, 3.9 times more Phosphorus and 14.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 5.3 times more Carbohydrate and 1.7 times more Fiber than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 13.8 times more Fat, 16.6 times more Saturated Fat, 2 times more Omega 3, 40.6 times more Omega 6 and 1.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Toasted Hulled Sesame Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.