Comparing Nutrients in 5 ounces Florida Oranges VS Raw Tahini

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Florida Oranges	Raw Tahini	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	82.5% 80g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	202% 34.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	34.7% 13g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Raw Tahini	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	187% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	16.2% 0.21mg	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	6.02% 24μg	34.7% 139μg	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	71% 63.8mg	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	1.7% 0.26mg	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

	Florida Oranges	Raw Tahini	Recommended Dietary Allowance
Calcium	6.1% 61mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	234% 2.1mg	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	1.6% 0.13mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	89.8% 2.07mg	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	2.43% 17mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	135% 15mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Raw Tahini per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Raw Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Raw Tahini:

• 5 ounces of Florida Oranges have more Vitamin C than Raw Tahini.
• While 5 oz of Sesame Butter from Hulled Raw Kernels contain 15.9 times more Vitamin B1, 3 times more Vitamin B2, 14.1 times more Vitamin B3, 2.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 5.8 times more Vitamin B9 than Raw Florida Oranges.
• 5 ounces of Raw Tahini have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Raw Tahini:

• 5 ounces of Florida Oranges have 29 times more Water than Raw Tahini.
• While 5 oz of Sesame Butter from Hulled Raw Kernels contain 3.3 times more Calcium, 38.2 times more Copper, 70.6 times more Iron, 35.3 times more Magnesium, 60.7 times more Manganese, 65.8 times more Phosphorus, 2.7 times more Potassium and 130.6 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sesame Butter from Hulled Raw Kernels contain 13.2 times more Energy, 268.8 times more Fat, 316.2 times more Saturated Fat, 38.8 times more Omega 3, 783.4 times more Omega 6, 1.6 times more Carbohydrate, 3.9 times more Fiber and 25.6 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein