Comparing Nutrients in 5 ounces Florida Oranges VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Florida Oranges	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	172% 29.3g	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	28.4% 37g	130g per day for Men 19-50 years
Sugars	18% 13g	0.94% 0.68g	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	63% 24g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Toasted Sesame Seeds with Salt	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	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	16% 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% 136μg	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	2.36% 0.35mg	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

	Florida Oranges	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	229% 2.07mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	88% 2.02mg	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	157% 1097mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	55.6% 833mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Toasted Sesame Seeds with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Toasted Sesame Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Toasted Sesame Seeds with Salt:

• 5 ounces of Florida Oranges have more Vitamin C than Toasted Sesame Seeds with Salt.
• While 5 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 12.1 times more Vitamin B1, 11.7 times more Vitamin B2, 13.6 times more Vitamin B3, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 5.6 times more Vitamin B9 than Raw Florida Oranges.
• 5 ounces of Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Toasted Sesame Seeds with Salt:

• 5 ounces of Florida Oranges have 17.4 times more Water than Toasted Sesame Seeds with Salt.
• While 5 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 3 times more Calcium, 37.4 times more Copper, 86.4 times more Iron, 34.6 times more Magnesium, 59.5 times more Manganese, 64.5 times more Phosphorus, 2.4 times more Potassium, 68.8 times more Selenium, more Sodium and 127.9 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 19 times more Sugars than Toasted Sesame Seeds with Salt.
• While 5 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 12.3 times more Energy, 228.6 times more Fat, 268.9 times more Saturated Fat, 33 times more Omega 3, 666.3 times more Omega 6, 2.3 times more Carbohydrate, 7 times more Fiber and 24.2 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein