Comparing Nutrients in 14 ounces Glazed Walnuts VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Oranges	7%	2%	91%

Macro Nutrients

	Glazed Walnuts	Oranges	Recommended Dietary Allowance
Energy	68.4% 1984kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	36% 46.6g	130g per day for Men 19-50 years
Sugars	176% 128g	51% 37g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	58.7% 33g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Oranges	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	18.3% 0.24mg	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	NA	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	235% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Oranges	Recommended Dietary Allowance
Calcium	28% 282mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	NA	20% 0.18mg	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	64% 5.1mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	NA	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	4.3% 0.099mg	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	NA	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	118% 1770mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.67% 25g	9.3% 344g	3700g per day for Men 19-50 years

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

• Raw Oranges contain more Vitamin C than Glazed Walnuts.

Comparing minerals per 14 ounces for Glazed Walnuts vs Oranges:

• Glazed Walnuts have 1.8 times more Calcium, 12.9 times more Iron, 1.3 times more Potassium and more Sodium than Raw Oranges.
• While Raw Oranges contain 13.8 times more Water than Glazed Walnuts.

Comparison of macro-nutrients per 14 ounces:

• Glazed Walnuts have 10.6 times more Energy, 297.6 times more Fat, 238.1 times more Saturated Fat, 4.1 times more Carbohydrate, 3.4 times more Sugars, 1.5 times more Fiber and 8.8 times more Protein than Raw Oranges.
• Both Glazed Walnuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.