Comparing Nutrients in 500 calories Valencia Oranges VS Sesame Seed Kernels

Weight per 500 calories

• Valencia Oranges: 1020g
• Sesame Seed Kernels: 79.2g

Dried Hulled Sesame Seed Kernels have 12.9 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.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Sesame Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Valencia Oranges	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	50% 48.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	22.4% 7.18g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	7.15% 9.3g	130g per day for Men 19-50 years
Sugars	NA	0.52% 0.38g	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	0.077% 0.055g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 0.25g	g per day for Men 19-50 years
Fiber	67% 25.5g	24% 9.2g	38g per day for Men 19-50 years
Protein	19% 10.6g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.26% 2.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	24.4% 0.32mg	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	99% 398μg	22.8% 91μg	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	550% 495mg	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	8.87% 1.33mg	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	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	41% 408mg	4.75% 47.5mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	123% 1.1mg	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	11.5% 0.92mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	49.6% 1.14mg	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	24.8% 173mg	75.5% 529mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	8.62% 293mg	3400mg per day for Men 19-50 years
Selenium	NA	49.6% 27.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.5% 37.2mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	48.5% 5.33mg	11mg per day for Men 19-50 years
Water	24% 881g	0.08% 2.97g	3700g per day for Men 19-50 years

Valencia Oranges VS Sesame Seed Kernels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Sesame Seed Kernels?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Sesame Seed Kernels:

• 500 calories of Valencia Oranges have 51.5 times more Vitamin A, 1.6 times more Vitamin B1, 5.7 times more Vitamin B2, 11.1 times more Vitamin B5, 2 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Sesame Seed Kernels.
• While 500 kcal of Dried Hulled Sesame Seed Kernels contain 1.6 times more Vitamin B3 than Raw Valencia Oranges.
• 500 calories of Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Sesame Seed Kernels:

• 500 calories of Valencia Oranges have 8.6 times more Calcium, 6.2 times more Potassium and 296.5 times more Water than Sesame Seed Kernels.
• While 500 kcal of Dried Hulled Sesame Seed Kernels contain 2.9 times more Copper, 5.5 times more Iron, 2.7 times more Magnesium, 4.9 times more Manganese, 3 times more Phosphorus and 8.7 times more Zinc than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc
• 500 calories of Sesame Seed Kernels lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 13.1 times more Carbohydrate and 2.8 times more Fiber than Sesame Seed Kernels.
• While 500 kcal of Dried Hulled Sesame Seed Kernels contain 15.8 times more Fat, 20.1 times more Saturated Fat, 1.3 times more Omega 3, 44.5 times more Omega 6 and 1.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Sesame Seed Kernels offer comparable quantities of Energy per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 500 calories of Sesame Seed Kernels provide inadequate amounts of Carbohydrate