Comparing Nutrients in 14 ounces Oranges VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	6.43% 187kcal	88% 2552kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	248% 241g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	66.4% 21.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2107% 33.7g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	833% 142g	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	54.5% 71g	130g per day for Men 19-50 years
Sugars	51% 37g	19.5% 14g	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	25% 9.53g	74% 28g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	161% 2.1mg	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	90% 361μg	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	6.17% 5.56mg	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	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	656% 5.9mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	7.94% 55.6mg	187% 1306mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	53.6% 1822mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	170% 2552mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	108% 12mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.47% 17.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Dry Roasted Walnuts with Salt:

• Raw Oranges have 11 times more Vitamin A and 38 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 6 times more Vitamin B1, 7.5 times more Vitamin B2, 7.9 times more Vitamin B3, 8.8 times more Vitamin B6, 3 times more Vitamin B9, 5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Dry Roasted Walnuts with Salt:

• Raw Oranges have 19.8 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.8 times more Calcium, 33 times more Copper, 25.7 times more Iron, 15.1 times more Magnesium, 23.5 times more Phosphorus, 2.5 times more Potassium, 10 times more Selenium, more Sodium and 42.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.6 times more Sugars than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 13.7 times more Energy, 505.9 times more Fat, 357.1 times more Saturated Fat, 1213.3 times more Omega 3, 1982.7 times more Omega 6, 1.5 times more Carbohydrate, 3 times more Fiber and 15.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.