Comparing Nutrients in 500 calories Sesame Salad Dressing VS Valencia Oranges

Weight per 500 calories

• Sesame Salad Dressing: 113g
• Valencia Oranges: 1020g

Sesame Salad Dressing has 9 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Sesame Salad Dressing or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sesame Salad Dressing	3%	90%	7%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sesame Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.6% 51g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	141% 2.26g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.47% 9.7g	93% 121g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	2.97% 1.13g	67% 25.5g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Sesame Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.25% 2.26μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	49.5% 0.64mg	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	0% 0μg	99% 398μg	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	550% 495mg	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	37.6% 5.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.7% 63.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Salad Dressing	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	42% 0.38mg	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	8.47% 0.68mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	NA	10.2% 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	5.97% 41.8mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	75.2% 1129mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	1.2% 44.2g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sesame Salad Dressing vs Valencia Oranges:

• Raw Valencia Oranges contain 54.2 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sesame Salad Dressing vs Valencia Oranges:

• Regular Sesame Seed Salad Dressing has more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 19 times more Calcium, more Copper, 1.4 times more Iron, more Magnesium, 4.2 times more Phosphorus, 10.3 times more Potassium, 5.4 times more Zinc and 19.9 times more Water than Regular Sesame Seed Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Regular Sesame Seed Salad Dressing has 16.7 times more Fat, 19.6 times more Saturated Fat, 13.8 times more Omega 3 and 58.3 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12.5 times more Carbohydrate, 22.6 times more Fiber and 3 times more Protein than Regular Sesame Seed Salad Dressing.
• Both Regular Sesame Seed Salad Dressing and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Regular Sesame Seed Salad Dressing as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.