Comparing Nutrients in 500 calories TahiniVS Navel Oranges

Weight per 500 calories

Tahini

84g

Navel Oranges

1020g

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

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

Macros Ratio

Protein Fat Carbs

Tahini

11%

76%

13%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Tahinivs Navel Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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46.6%45g

Fat

1.58%1.53g

45 gvs1.53 g

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

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19.8%6.33g

Saturated Fat

0.54%0.17g

6.33 gvs0.17 g

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

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21.4%0.34g

Omega 3

5.74%0.092g

0.34 gvs0.092 g

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

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114%19.4g

Omega 6

1.4%0.23g

19.4 gvs0.23 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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13.7%18g

Carbohydrate

98%128g

18 gvs128 g

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

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0.57%0.41g

Sugars

120%86.7g

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

0.41 gvs86.7 g

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

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Fructose

31.7%23g

≤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 gvs23 g

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

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Glucose

%20g

NA gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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20.6%7.8g

Fiber

59%22.4g

7.8 gvs22.4 g

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

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25.5%14.3g

Protein

16.6%9.3g

14.3 gvs9.3 g

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

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Vitamins

Tahinivs Navel 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 .

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85.4%1.03mg

Vitamin B1

58%0.69mg

Thiamine

1.03 mgvs0.69 mg

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

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30.6%0.4mg

Vitamin B2

40%0.52mg

Riboflavin

0.4 mgvs0.52 mg

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

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28.6%4.58mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

4.58 mgvs4.34 mg

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

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11.6%0.58mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

0.58 mgvs2.66 mg

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

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9.63%0.13mg

Vitamin B6

62%0.81mg

Pyridoxine

0.13 mgvs0.81 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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20.6%82.4μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

82.4 μgvs347 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

670%603mg

Ascorbic acid

0 mgvs603 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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1.4%0.21mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

0.21 mgvs1.53 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Tahinivs Navel Oranges

35.8%358mg

Calcium

44%439mg

358 mgvs439 mg

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

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150%1.35mg

Copper

44.2%0.4mg

1.35 mgvs0.4 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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94%7.52mg

Iron

16.6%1.33mg

7.52 mgvs1.33 mg

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

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19%80mg

Magnesium

26.7%112mg

80 mgvs112 mg

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

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53%1.22mg

Manganese

13%0.3mg

1.22 mgvs0.3 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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88%615mg

Phosphorus

33.5%235mg

615 mgvs235 mg

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

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10.2%348mg

Potassium

50%1694mg

348 mgvs1694 mg

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

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52.6%29μg

Selenium

0%0μg

29 μgvs0 μg

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

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6.44%97mg

Sodium

0.68%10.2mg

97 mgvs10.2 mg

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

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35.3%3.9mg

Zinc

7.42%0.82mg

3.9 mgvs0.82 mg

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

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0.069%2.56g

Water

23.7%877g

2.56 gvs877 g

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

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Lets compare vitamin content per 500 calories of Tahini vs Navel Oranges:

Sesame Butter from Roasted Kernels have 1.5 times more Vitamin B1 than Raw Navel Oranges.
While Raw Navel Oranges contain 48.6 times more Vitamin A, 1.3 times more Vitamin B2, 4.6 times more Vitamin B5, 6.4 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 7.3 times more Vitamin E than Sesame Butter from Roasted Kernels.
Both Sesame Butter from Roasted Kernels and Raw Navel Oranges have similar amounts of Vitamin B3 per 500 kcal.
Both Sesame Butter from Roasted Kernels as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Tahini vs Navel Oranges:

Sesame Butter from Roasted Kernels have 3.4 times more Copper, 5.7 times more Iron, 4.1 times more Manganese, 2.6 times more Phosphorus, more Selenium, 9.5 times more Sodium and 4.8 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Magnesium, 4.9 times more Potassium and 342.3 times more Water than Sesame Butter from Roasted Kernels.
Both Sesame Butter from Roasted Kernels and Raw Navel Oranges have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Sesame Butter from Roasted Kernels have 29.5 times more Fat, 36.5 times more Saturated Fat, 3.7 times more Omega 3, 82.8 times more Omega 6 and 1.5 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 7.2 times more Carbohydrate, 210.6 times more Sugars and 2.9 times more Fiber than Sesame Butter from Roasted Kernels.
Both Sesame Butter from Roasted Kernels and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
Both Sesame Butter from Roasted Kernels as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TahiniVS Roasted European ChestnutsNavel OrangesVS Roasted European ChestnutsTahiniVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories TahiniVS Navel Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: