Comparing Nutrients in 14 ounces Black Walnuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Black Walnuts	Oranges with Peel	Recommended Dietary Allowance
Energy	84.7% 2457kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	243% 235g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	664% 10.6g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	788% 134g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	NA	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	0.27% 0.2g	NA	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	71% 27g	47% 18g	38g per day for Men 19-50 years
Protein	171% 95g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	28.4% 0.37mg	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	30.8% 123μg	29.8% 119μg	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	7.5% 6.75mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55% 8.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	24.2% 242mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	25% 0.23mg	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	155% 12.4mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	672% 15.5mg	NA	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	291% 2036mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	61% 2076mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.49% 18g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Black Walnuts versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Black Walnuts vs Oranges with Peel :

• 14 ounces of Black Walnuts have 2.6 times more Vitamin B2, 5 times more Vitamin B5 and 6.3 times more Vitamin B6 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 1.8 times more Vitamin B1 and 41.8 times more Vitamin C than Dried Black Walnuts.
• Both Black Walnuts and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Black Walnuts have insufficient amounts of Vitamin C
• Both Dried Black Walnuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Black Walnuts vs Oranges with Peel :

• 14 ounces of Black Walnuts have 23.9 times more Copper, 3.9 times more Iron, 14.4 times more Magnesium, 23.3 times more Phosphorus, 2.7 times more Potassium, 24.3 times more Selenium and 30.6 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 18 times more Water than Dried Black Walnuts.
• Both Black Walnuts and Oranges with Peel contain similar levels of Calcium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Black Walnuts have 9.8 times more Energy, 197.8 times more Fat, 99.5 times more Saturated Fat, 167.3 times more Omega 3, 767.3 times more Omega 6, 1.5 times more Fiber and 18.5 times more Protein than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 1.6 times more Carbohydrate than Dried Black Walnuts.
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6