Comparing Nutrients in 100 calories Sesame Seed KernelsVS Valencia Oranges

Weight per 100 calories

Sesame Seed Kernels

16g

Valencia Oranges

204g

Sesame Seed Kernels have 12.9 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 - Sesame Seed Kernels or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Sesame Seed Kernels

12%

81%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Sesame Seed Kernelsvs 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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10%9.7g

Fat

0.63%0.61g

9.7 gvs0.61 g

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

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4.5%1.44g

Saturated Fat

0.22%0.071g

1.44 gvs0.071 g

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

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2.6%0.042g

Omega 3

2.04%0.033g

0.042 gvs0.033 g

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

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23.5%4g

Omega 6

0.53%0.09g

4 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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1.43%1.86g

Carbohydrate

18.7%24.3g

1.86 gvs24.3 g

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

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0.1%0.076g

Sugars

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

0.076 gvsNA g

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

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0.015%0.011g

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]

0.011 gvsNA g

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

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%0.016g

Glucose

0.016 gvsNA g

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

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%0.049g

Sucrose

0.049 gvsNA g

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

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4.84%1.84g

Fiber

13.4%5.1g

1.84 gvs5.1 g

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

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5.8%3.24g

Protein

3.8%2.12g

3.24 gvs2.12 g

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

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Vitamins

Sesame Seed Kernelsvs Valencia Oranges

0.053%0.48μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

0.48 μgvs24.5 μg

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

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9.23%0.11mg

Vitamin B1

14.8%0.18mg

Thiamine

0.11 mgvs0.18 mg

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

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1.1%0.014mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.014 mgvs0.082 mg

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

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5.74%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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0.92%0.046mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.046 mgvs0.51 mg

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

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4.88%0.063mg

Vitamin B6

9.9%0.13mg

Pyridoxine

0.063 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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4.56%18.2μg

Vitamin B9

20%79.6μg

Folates and Folic Acid

18.2 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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1.77%0.27mg

Vitamin E

Tocopherols and Tocotrienols

0.27 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

Sesame Seed Kernelsvs Valencia Oranges

0.95%9.5mg

Calcium

8.16%81.6mg

9.5 mgvs81.6 mg

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

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24.7%0.22mg

Copper

8.4%0.076mg

0.22 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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12.6%1mg

Iron

2.3%0.18mg

1 mgvs0.18 mg

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

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13%54.7mg

Magnesium

4.86%20.4mg

54.7 mgvs20.4 mg

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

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9.92%0.23mg

Manganese

2.04%0.047mg

0.23 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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15%106mg

Phosphorus

4.96%34.7mg

106 mgvs34.7 mg

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

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1.72%58.6mg

Potassium

10.7%365mg

58.6 mgvs365 mg

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

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9.9%5.45μg

Selenium

5.45 μgvsNA μg

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

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0.5%7.45mg

Sodium

0%0mg

7.45 mgvs0 mg

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

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9.7%1.07mg

Zinc

1.1%0.12mg

1.07 mgvs0.12 mg

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

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0.016%0.59g

Water

4.76%176g

0.59 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 Sesame Seed Kernels vs Valencia Oranges:

Dried Hulled Sesame Seed Kernels have 1.6 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 51.5 times more Vitamin A, 1.6 times more Vitamin B1, 5.7 times more Vitamin B2, 11.1 times more Vitamin B5, 2 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Dried Hulled Sesame Seed Kernels.
Both Dried Hulled Sesame Seed 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 Sesame Seed Kernels vs Valencia Oranges:

Dried Hulled Sesame Seed Kernels have 2.9 times more Copper, 5.5 times more Iron, 2.7 times more Magnesium, 4.9 times more Manganese, 3 times more Phosphorus and 8.7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 8.6 times more Calcium, 6.2 times more Potassium and 296.5 times more Water than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 100 calories:

Dried Hulled Sesame Seed Kernels have 15.8 times more Fat, 20.1 times more Saturated Fat, 1.3 times more Omega 3, 44.5 times more Omega 6 and 1.5 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 13.1 times more Carbohydrate and 2.8 times more Fiber than Dried Hulled Sesame Seed Kernels.
Both Dried Hulled Sesame Seed Kernels and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
Both Dried Hulled Sesame Seed Kernels as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sesame Seed KernelsVS Japanese ChestnutsValencia OrangesVS Japanese ChestnutsSesame Seed KernelsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories Sesame Seed KernelsVS Valencia Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Sesame Seed Kernels or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: