Comparing Nutrients in 500 calories TahiniVS Valencia Oranges

Weight per 500 calories

Tahini

84g

Valencia Oranges

1020g

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 500 calories - Tahini or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Tahini

11%

76%

13%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Tahinivs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Nuts and Seeds rich in Energy

46.6%45g

Fat

3.16%3.06g

45 gvs3.06 g

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

Find Nuts and Seeds rich in Fat

19.8%6.33g

Saturated Fat

1.1%0.36g

6.33 gvs0.36 g

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

Find Nuts and Seeds rich in Saturated Fat

21.4%0.34g

Omega 3

10.2%0.16g

0.34 gvs0.16 g

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

Find Nuts and Seeds rich in Omega 3

114%19.4g

Omega 6

2.64%0.45g

19.4 gvs0.45 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

13.7%18g

Carbohydrate

93%121g

18 gvs121 g

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

Find Nuts and Seeds rich in Carbohydrate

0.57%0.41g

Sugars

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

0.41 gvsNA g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

Glucose

NA gvsNA g

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

Find Nuts and Seeds rich in Glucose

Sucrose

NA gvsNA g

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

Find Nuts and Seeds rich in Sucrose

20.6%7.8g

Fiber

67%25.5g

7.8 gvs25.5 g

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

Find Nuts and Seeds rich in Fiber

25.5%14.3g

Protein

19%10.6g

14.3 gvs10.6 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Tahinivs Valencia Oranges

0.28%2.52μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

2.52 μgvs122 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

85.4%1.03mg

Vitamin B1

74%0.89mg

Thiamine

1.03 mgvs0.89 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

30.6%0.4mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.4 mgvs0.41 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

28.6%4.58mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

4.58 mgvs2.8 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.6%0.58mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.58 mgvs2.55 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

9.63%0.13mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.13 mgvs0.64 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

20.6%82.4μg

Vitamin B9

99%398μg

Folates and Folic Acid

82.4 μgvs398 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

550%495mg

Ascorbic acid

0 mgvs495 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

1.4%0.21mg

Vitamin E

Tocopherols and Tocotrienols

0.21 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Tahinivs Valencia Oranges

35.8%358mg

Calcium

41%408mg

358 mgvs408 mg

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

Find Nuts and Seeds rich in Calcium

150%1.35mg

Copper

42%0.38mg

1.35 mgvs0.38 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

94%7.52mg

Iron

11.5%0.92mg

7.52 mgvs0.92 mg

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

Find Nuts and Seeds rich in Iron

19%80mg

Magnesium

24.3%102mg

80 mgvs102 mg

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

Find Nuts and Seeds rich in Magnesium

53%1.22mg

Manganese

10.2%0.23mg

1.22 mgvs0.23 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

88%615mg

Phosphorus

24.8%173mg

615 mgvs173 mg

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

Find Nuts and Seeds rich in Phosphorus

10.2%348mg

Potassium

53.7%1827mg

348 mgvs1827 mg

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

Find Nuts and Seeds rich in Potassium

52.6%29μg

Selenium

29 μgvsNA μg

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

Find Nuts and Seeds rich in Selenium

6.44%97mg

Sodium

0%0mg

97 mgvs0 mg

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

Find Nuts and Seeds rich in Sodium

35.3%3.9mg

Zinc

5.57%0.61mg

3.9 mgvs0.61 mg

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

Find Nuts and Seeds rich in Zinc

0.069%2.56g

Water

24%881g

2.56 gvs881 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 500 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 500 kcal.
Both Sesame Butter from Roasted Kernels as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Sesame Butter from Roasted Kernels as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories TahiniVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Tahini or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: