Comparing Nutrients in 5 ounces Navel Oranges VS Whole Sesame Seeds

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	31% 9.86g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	178% 30.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	25.6% 33.2g	130g per day for Men 19-50 years
Sugars	16.6% 12g	0.59% 0.43g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	44% 16.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	86% 1.1mg	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	12% 48μg	34.4% 137μg	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	93% 83.8mg	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	1.4% 0.21mg	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

	Navel Oranges	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	138% 1382mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	643% 5.8mg	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	2.3% 0.18mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	118% 498mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	152% 3.5mg	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	4.66% 32.6mg	127% 892mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	100% 11mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.18% 6.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Whole Sesame Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Whole Sesame Seeds:

• 5 ounces of Navel Oranges have 5.2 times more Vitamin B5 and more Vitamin C than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 11.6 times more Vitamin B1, 4.8 times more Vitamin B2, 10.6 times more Vitamin B3, 10 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Navel Oranges.
• 5 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Navel Oranges as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Whole Sesame Seeds:

• 5 ounces of Navel Oranges have 18.3 times more Water than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 22.7 times more Calcium, 104.7 times more Copper, 111.9 times more Iron, 31.9 times more Magnesium, 84.8 times more Manganese, 27.3 times more Phosphorus, 2.8 times more Potassium, more Selenium and 96.9 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 28.3 times more Sugars than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 11.7 times more Energy, 331.1 times more Fat, 409.2 times more Saturated Fat, 41.8 times more Omega 3, 929.3 times more Omega 6, 1.9 times more Carbohydrate, 5.4 times more Fiber and 19.5 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein