Comparing Nutrients in 7 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	3.35% 97kcal	39.2% 1137kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	43% 14g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	250% 42.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	0.82% 0.6g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	63% 35g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	121% 1.57mg	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	17% 67.5μg	48% 192μg	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	130% 117mg	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	2% 0.3mg	3.3% 0.5mg	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	8.53% 85.3mg	193% 1935mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	900% 8.1mg	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	3.22% 0.26mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	166% 697mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	212% 4.9mg	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	6.52% 45.6mg	178% 1248mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Whole Sesame Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Whole Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Whole Sesame Seeds:

• 7 ounces of Navel Oranges have 5.2 times more Vitamin B5 and more Vitamin C than Whole Sesame Seeds.
• While 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Whole Sesame Seeds:

• 7 ounces of Navel Oranges have 18.3 times more Water than Whole Sesame Seeds.
• While 7 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.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 28.3 times more Sugars than Whole Sesame Seeds.
• While 7 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.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Navel Oranges VS Whole Sesame Seeds

What are the health benefits of Navel Oranges compared to Whole Sesame Seeds?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and overall well-being. Whole sesame seeds are rich in healthy fats, protein, and minerals like calcium and iron, which can support heart health and bone strength. Both are nutritious options, but it's important to include a variety of foods in your diet for optimal health.

Can I lose weight easier by eating more Navel Oranges or Whole Sesame Seeds?

Both navel oranges and whole sesame seeds can be part of a healthy weight loss diet due to their nutrient content and fiber. However, navel oranges are lower in calories and higher in water content, making them a more weight-loss-friendly option compared to calorie-dense sesame seeds. Including a variety of fruits and seeds in your diet, along with a balanced intake of other whole foods, can support weight loss efforts.

Should I eat more Navel Oranges or more Whole Sesame Seeds to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich foods. Both navel oranges and whole sesame seeds are nutritious, but for muscle growth, whole sesame seeds would be a better choice as they are a good source of plant-based protein and healthy fats. Incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains into your diet can help support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to Whole Sesame Seeds?

Navel oranges have a higher environmental impact compared to whole sesame seeds due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in monoculture orchards, which can lead to soil degradation and pesticide use. Sesame seeds, on the other hand, require less water and can be grown in more diverse cropping systems. Additionally, oranges are often transported long distances, contributing to carbon emissions, whereas sesame seeds are more commonly produced and consumed locally.