Comparing Nutrients in 100 calories Oranges VS Black Walnuts

Weight per 100 calories

• Oranges: 213g
• Black Walnuts: 16g

Dried Black Walnuts have 13.2 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 100 calories - Oranges or Black Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Oranges	Black Walnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	32% 5.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	1.2% 1.55g	130g per day for Men 19-50 years
Sugars	27.4% 20g	0.25% 0.18g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.011% 0.008g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	3.57% 2g	6.94% 3.9g	56g per day for Men 19-50 years

Vitamins

	Oranges	Black Walnuts	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	0.036% 0.32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	0.77% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	0.47% 0.076mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	7.24% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64μg	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	126% 113mg	0.31% 0.27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.55% 0.38mg	2.24% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.36% 0.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Black Walnuts	Recommended Dietary Allowance
Calcium	8.5% 85mg	0.99% 9.85mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.66% 0.21mg	6.3% 0.5mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	7.73% 32.5mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.26% 29.8mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	2.5% 84.5mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.022% 0.32mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	5% 185g	0.02% 0.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Black Walnuts:

• Raw Oranges have 72.4 times more Vitamin A, 20.1 times more Vitamin B1, 4.1 times more Vitamin B2, 7.9 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 12.7 times more Vitamin B9 and 412.2 times more Vitamin C than Dried Black Walnuts.
• Both Raw Oranges and Dried Black Walnuts have similar amounts of Vitamin E per 100 kcal.
• Both Raw Oranges as well as Dried Black Walnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Black Walnuts:

• Raw Oranges have 8.6 times more Calcium, 4.6 times more Potassium and 250.6 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 2.3 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium, 11.8 times more Manganese, 2.8 times more Phosphorus, 2.6 times more Selenium and 3.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 16.2 times more Carbohydrate, 111.9 times more Sugars and 4.6 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 37.5 times more Fat, 17.6 times more Saturated Fat, 29 times more Omega 3, 142.4 times more Omega 6 and 1.9 times more Protein than Raw Oranges.
• Both Raw Oranges and Dried Black Walnuts have similar amounts of Energy per 100 kcal.
• Both Raw Oranges as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.