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Comparing Nutrients in 100 calories Sesame Seed KernelsVS Oranges

Weight per 100 calories

Sesame Seed Kernels
16g
Oranges
213g

Sesame Seed Kernels have 13.4 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Sesame Seed Kernels
12%
81%
7%
Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
10%9.7g
Fat
0.26%0.26g
9.7 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
4.5%1.44g
Saturated Fat
0.1%0.032g
1.44 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
2.6%0.042g
Omega 3
0.93%0.015g
0.042 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
23.5%4g
Omega 6
0.23%0.038g
4 gvs0.038 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
1.43%1.86g
Carbohydrate
19.2%25g
1.86 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.1%0.076g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.076 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.015%0.011g
Fructose
NA
≤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 .

Find Nuts and Seeds rich in Fructose
%0.016g
Glucose
NA
0.016 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.049g
Sucrose
NA
0.049 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
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 .

Find Nuts and Seeds rich in Fiber
5.8%3.24g
Protein
3.57%2g
3.24 gvs2 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

0.053%0.48μg
Vitamin A
2.6%23.4μg
RAE, retinol activity equivalents
0.48 μgvs23.4 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
9.23%0.11mg
Vitamin B1
15.4%0.19mg
Thiamine
0.11 mgvs0.19 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
1.1%0.014mg
Vitamin B2
6.55%0.085mg
Riboflavin
0.014 mgvs0.085 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
5.74%0.92mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
0.92 mgvs0.6 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
0.92%0.046mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
0.046 mgvs0.53 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
4.88%0.063mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.063 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
4.56%18.2μg
Vitamin B9
16%64μg
Folates and Folic Acid
18.2 μgvs64 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
126%113mg
Ascorbic acid
0 mgvs113 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
1.77%0.27mg
Vitamin E
2.55%0.38mg
Tocopherols and Tocotrienols
0.27 mgvs0.38 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
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

0.95%9.5mg
Calcium
8.5%85mg
9.5 mgvs85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
24.7%0.22mg
Copper
10.6%0.096mg
0.22 mgvs0.096 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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
12.6%1mg
Iron
2.66%0.21mg
1 mgvs0.21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
13%54.7mg
Magnesium
5.07%21.3mg
54.7 mgvs21.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
9.92%0.23mg
Manganese
2.3%0.053mg
0.23 mgvs0.053 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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
15%106mg
Phosphorus
4.26%29.8mg
106 mgvs29.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
1.72%58.6mg
Potassium
11.3%385mg
58.6 mgvs385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
9.9%5.45μg
Selenium
1.93%1.06μg
5.45 μgvs1.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.5%7.45mg
Sodium
0%0mg
7.45 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
9.7%1.07mg
Zinc
1.35%0.15mg
1.07 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.016%0.59g
Water
5%185g
0.59 gvs185 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 100 calories of Sesame Seed Kernels vs Oranges:
Comparing minerals per 100 calories for Sesame Seed Kernels vs Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: