Comparing Nutrients in 14 ounces Oranges VS 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	6.43% 187kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	243% 235g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	43% 14g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	664% 10.6g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	788% 134g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	29.2% 38g	130g per day for Men 19-50 years
Sugars	51% 37g	6.02% 4.37g	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	0.27% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	25% 9.53g	71% 27g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Oranges	Black Walnuts	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	178% 2.3mg	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	29.8% 119μg	30.8% 123μg	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	235% 211mg	7.5% 6.75mg	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	4.76% 0.71mg	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Black Walnuts	Recommended Dietary Allowance
Calcium	16% 159mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	600% 5.4mg	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	4.96% 0.4mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	190% 798mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	672% 15.5mg	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	7.94% 55.6mg	291% 2036mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	61% 2076mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.49% 18g	3700g per day for Men 19-50 years

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

• Raw Oranges have 5.5 times more Vitamin A, 1.5 times more Vitamin B1 and 31.3 times more Vitamin C than Dried Black Walnuts.
• While Dried Black Walnuts contain 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, 6.6 times more Vitamin B5, 9.7 times more Vitamin B6, 11.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Dried Black Walnuts have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Oranges as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Black Walnuts:

• Raw Oranges have 19 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.5 times more Calcium, 30.2 times more Copper, 31.2 times more Iron, 20.1 times more Magnesium, 155.8 times more Manganese, 36.6 times more Phosphorus, 2.9 times more Potassium, 34 times more Selenium and 48.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.2 times more Carbohydrate and 8.5 times more Sugars than Dried Black Walnuts.
• While Dried Black Walnuts contain 13.2 times more Energy, 494.4 times more Fat, 232.2 times more Saturated Fat, 382.4 times more Omega 3, 1875.6 times more Omega 6, 2.8 times more Fiber and 25.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.