Comparing Nutrients in 7 ounces Oranges with Peel VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Oranges with Peel	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	4.3% 125kcal	39.2% 1137kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	43% 14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	23.5% 8.93g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	63% 35g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	193% 1935mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	166% 697mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	178% 1248mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Whole Sesame Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Whole Sesame Seeds:

• 7 ounces of Oranges with Peel have 6.6 times more Vitamin B5 and more Vitamin C than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 7.9 times more Vitamin B1, 4.9 times more Vitamin B2, 9 times more Vitamin B3, 8.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 17.5 times more Water than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 13.9 times more Calcium, 71.6 times more Copper, 18.2 times more Iron, 25.1 times more Magnesium, 28.6 times more Phosphorus, 2.4 times more Potassium, 49.1 times more Selenium and 70.5 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Whole Sesame Seeds contain 9.1 times more Energy, 165.6 times more Fat, 198.8 times more Saturated Fat, 23.5 times more Omega 3, 485.8 times more Omega 6, 1.5 times more Carbohydrate, 2.6 times more Fiber and 13.6 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Oranges with Peel VS Whole Sesame Seeds

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. The peel of the orange contains even higher levels of these nutrients compared to just the fruit itself. On the other hand, whole sesame seeds are rich in healthy fats, protein, and minerals like calcium and iron. Both foods offer unique health benefits, so it's best to include a variety of nutrient-dense foods in your diet for optimal health.

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

Both oranges with peel and whole sesame seeds can be part of a healthy diet for weight loss. Oranges with peel are high in fiber and vitamin C, which can help with digestion and immune function. Whole sesame seeds are a good source of healthy fats and protein, which can help keep you full and satisfied. It's important to focus on overall balanced nutrition and portion control for weight loss, rather than relying on specific foods alone. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can support your weight loss goals.

Should I eat more Oranges with Peel 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 plant-based protein sources. Both oranges with peel and whole sesame seeds are nutritious options, but whole sesame seeds are a better choice for muscle building due to their higher protein content. Sesame seeds are also a good source of healthy fats and minerals like calcium and iron, which are important for muscle function and recovery. Incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains into your diet will help support muscle growth and overall health.

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

Oranges with peel have a higher environmental impact compared to whole sesame seeds. The production of oranges requires more water, land, and energy, as well as the use of pesticides and fertilizers. On the other hand, sesame seeds are a more sustainable option as they require less resources to grow and process. Additionally, sesame seeds have a longer shelf life compared to oranges, reducing food waste.