Comparing Nutrients in 14 ounces Walnuts VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Walnuts	Valencia Oranges	Recommended Dietary Allowance
Energy	89.5% 2596kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2252% 36g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	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	42% 54.4g	36.3% 47g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 9.64g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	26% 9.92g	38g per day for Men 19-50 years
Protein	108% 60.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	229% 68.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	38.7% 155μg	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	5.73% 5.16mg	214% 192mg	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	18.5% 2.78mg	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

	Walnuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	39% 389mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	16.3% 0.15mg	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	144% 11.5mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	3.97% 0.091mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1373mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.44% 16g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Walnuts vs Valencia Oranges:

• English Walnuts have 3.9 times more Vitamin B1, 3.8 times more Vitamin B2, 4.1 times more Vitamin B3, 2.3 times more Vitamin B5, 8.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and 37.3 times more Vitamin C than English Walnuts.
• Both English Walnuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Walnuts vs Valencia Oranges:

• English Walnuts have 2.5 times more Calcium, 42.9 times more Copper, 32.3 times more Iron, 15.8 times more Magnesium, 148.4 times more Manganese, 20.4 times more Phosphorus, 2.5 times more Potassium and 51.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 21.2 times more Water than English Walnuts.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 13.3 times more Energy, 217.4 times more Fat, 175 times more Saturated Fat, 567.5 times more Omega 3, 865.8 times more Omega 6, 2.7 times more Fiber and 14.6 times more Protein than Raw Valencia Oranges.
• Both English Walnuts and Raw Valencia Oranges have similar amounts of Carbohydrate per 14 oz.
• Both English Walnuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.