Comparing Nutrients in 500 calories Whole Sesame Seeds VS Oranges

Weight per 500 calories

• Whole Sesame Seeds: 87.3g
• Oranges: 1064g

Whole Sesame Seeds have 12.2 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Whole Sesame Seeds or Oranges?

Macros Ratio

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

Macro Nutrients

	Whole Sesame Seeds	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	19% 6.07g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.5g	96% 125g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	137% 99g	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	27% 10.3g	67% 25.5g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.94mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.87% 0.044mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	49% 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	21% 84.6μg	79.8% 319μg	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	629% 566mg	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	1.45% 0.22mg	12.8% 1.9mg	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	Oranges	Recommended Dietary Allowance
Calcium	85% 851mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	53% 0.48mg	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	159% 12.7mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	73% 306mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	11.6% 0.27mg	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	78.4% 549mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	54.6% 30μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole Sesame Seeds vs Oranges:

• Dried Whole Sesame Seeds have 1.3 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 61 times more Vitamin B5, 3.8 times more Vitamin B9, more Vitamin C and 8.8 times more Vitamin E than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Raw Oranges have similar amounts of Vitamin B6 per 500 kcal.
• Both Dried Whole Sesame Seeds as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Whole Sesame Seeds vs Oranges:

• Dried Whole Sesame Seeds have 2 times more Calcium, 7.4 times more Copper, 11.9 times more Iron, 2.9 times more Magnesium, 8.1 times more Manganese, 3.7 times more Phosphorus, 5.6 times more Selenium and 9.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.7 times more Potassium and 225.5 times more Water than Dried Whole Sesame Seeds.

Comparison of macro-nutrients per 500 calories:

• Dried Whole Sesame Seeds have 34 times more Fat, 38 times more Saturated Fat, 4.4 times more Omega 3, 97.4 times more Omega 6 and 1.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 6.1 times more Carbohydrate, 380 times more Sugars and 2.5 times more Fiber than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Dried Whole Sesame Seeds as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.