Comparing Nutrients in 500 calories Whole Sesame Seeds VS Valencia Oranges

Weight per 500 calories

• Whole Sesame Seeds: 87.3g
• Valencia Oranges: 1020g

Whole Sesame Seeds have 11.7 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 - Whole Sesame Seeds or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Whole Sesame Seeds	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	19% 6.07g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	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	15.7% 20.5g	93% 121g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	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	27% 10.3g	67% 25.5g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.94mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.87% 0.044mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	21% 84.6μg	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	1.45% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Valencia Oranges	Recommended Dietary Allowance
Calcium	85% 851mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	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	159% 12.7mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	73% 306mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	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	78.4% 549mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	54.6% 30μg	NA	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	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	24% 881g	3700g per day for Men 19-50 years

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

• Dried Whole Sesame Seeds have 1.4 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 58.5 times more Vitamin B5, 4.7 times more Vitamin B9 and more Vitamin C than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Raw Valencia Oranges have similar amounts of Vitamin B6 per 500 kcal.
• Both Dried Whole Sesame Seeds as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Whole Sesame Seeds have 2.1 times more Calcium, 9.4 times more Copper, 13.8 times more Iron, 3 times more Magnesium, 9.1 times more Manganese, 3.2 times more Phosphorus and 11 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.5 times more Potassium and 215.3 times more Water than Dried Whole Sesame Seeds.

Comparison of macro-nutrients per 500 calories:

• Dried Whole Sesame Seeds have 14.2 times more Fat, 17 times more Saturated Fat, 2 times more Omega 3, 41.5 times more Omega 6 and 1.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.9 times more Carbohydrate and 2.5 times more Fiber than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Dried Whole Sesame Seeds as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.