Comparing Nutrients in 100 grams Whole Sesame Seeds VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Whole Sesame Seeds	Valencia Oranges	Recommended Dietary Allowance
Energy	19.8% 573kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	51.2% 49.7g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.96g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	9.15% 12g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	31% 12g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	31.7% 17.7g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.05mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	4.85% 0.063mg	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	24.3% 97μg	9.75% 39μg	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	0% 0mg	54% 48.5mg	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	1.67% 0.25mg	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

	Whole Sesame Seeds	Valencia Oranges	Recommended Dietary Allowance
Calcium	98% 975mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	454% 4.1mg	4.1% 0.037mg	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	182% 14.6mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	1% 0.023mg	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	90% 629mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.75mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Whole Sesame Seeds vs Valencia Oranges:

• Dried Whole Sesame Seeds have 9.1 times more Vitamin B1, 6.2 times more Vitamin B2, 16.5 times more Vitamin B3, 12.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 5 times more Vitamin B5 and more Vitamin C than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Whole Sesame Seeds vs Valencia Oranges:

• Dried Whole Sesame Seeds have 24.4 times more Calcium, 110.3 times more Copper, 161.7 times more Iron, 35.1 times more Magnesium, 107 times more Manganese, 37 times more Phosphorus, 2.6 times more Potassium and 129.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 18.4 times more Water than Dried Whole Sesame Seeds.

Comparison of macro-nutrients per 100 grams:

• Dried Whole Sesame Seeds have 11.7 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, 2 times more Carbohydrate, 4.7 times more Fiber and 17 times more Protein than Raw Valencia Oranges.
• Both Dried Whole Sesame Seeds as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.