Comparing Nutrients in 100 calories TahiniVS Valencia Oranges

Weight per 100 calories

Tahini

17g

Valencia Oranges

204g

Tahini has 12.1 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Tahini or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Tahini

11%

76%

13%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Tahinivs Valencia Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.3%9.04g

Fat

0.63%0.61g

9.04 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.95%1.27g

Saturated Fat

0.22%0.071g

1.27 gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.28%0.068g

Omega 3

2.04%0.033g

0.068 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23%3.9g

Omega 6

0.53%0.09g

3.9 gvs0.09 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.74%3.56g

Carbohydrate

18.7%24.3g

3.56 gvs24.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.11%0.082g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.082 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.1%1.56g

Fiber

13.4%5.1g

1.56 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.1%2.86g

Protein

3.8%2.12g

2.86 gvs2.12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tahinivs Valencia Oranges

0.056%0.5μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

0.5 μgvs24.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.21mg

Vitamin B1

14.8%0.18mg

Thiamine

0.21 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.079 mgvs0.082 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.72%0.92mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.92 mgvs0.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.33%0.12mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.12 mgvs0.51 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.93%0.025mg

Vitamin B6

9.9%0.13mg

Pyridoxine

0.025 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.1%16.5μg

Vitamin B9

20%79.6μg

Folates and Folic Acid

16.5 μgvs79.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

110%99mg

Ascorbic acid

0 mgvs99 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.28%0.042mg

Vitamin E

Tocopherols and Tocotrienols

0.042 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tahinivs Valencia Oranges

7.16%71.6mg

Calcium

8.16%81.6mg

71.6 mgvs81.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30%0.27mg

Copper

8.4%0.076mg

0.27 mgvs0.076 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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19%1.5mg

Iron

2.3%0.18mg

1.5 mgvs0.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.8%16mg

Magnesium

4.86%20.4mg

16 mgvs20.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.6%0.24mg

Manganese

2.04%0.047mg

0.24 mgvs0.047 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.6%123mg

Phosphorus

4.96%34.7mg

123 mgvs34.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.05%69.6mg

Potassium

10.7%365mg

69.6 mgvs365 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.5%5.8μg

Selenium

5.8 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.3%19.3mg

Sodium

0%0mg

19.3 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.06%0.78mg

Zinc

1.1%0.12mg

0.78 mgvs0.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.014%0.51g

Water

4.76%176g

0.51 gvs176 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Tahini vs Valencia Oranges:

Sesame Butter from Roasted Kernels have 1.6 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 48.6 times more Vitamin A, 4.4 times more Vitamin B5, 5.1 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Sesame Butter from Roasted Kernels.
Both Sesame Butter from Roasted Kernels and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
Both Sesame Butter from Roasted Kernels as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tahini vs Valencia Oranges:

Sesame Butter from Roasted Kernels have 3.6 times more Copper, 8.2 times more Iron, 5.2 times more Manganese, 3.5 times more Phosphorus, more Sodium and 6.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Magnesium, 5.3 times more Potassium and 343.7 times more Water than Sesame Butter from Roasted Kernels.
Both Sesame Butter from Roasted Kernels and Raw Valencia Oranges have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Sesame Butter from Roasted Kernels have 14.8 times more Fat, 17.7 times more Saturated Fat, 2.1 times more Omega 3, 43.3 times more Omega 6 and 1.3 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6.8 times more Carbohydrate and 3.3 times more Fiber than Sesame Butter from Roasted Kernels.
Both Sesame Butter from Roasted Kernels and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
Both Sesame Butter from Roasted Kernels as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

TahiniVS Roasted European ChestnutsValencia OrangesVS Roasted European ChestnutsTahiniVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories TahiniVS Valencia Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Tahini or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: