Comparing Nutrients in 14 ounces Valencia Oranges VS Walnuts

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Walnuts	Recommended Dietary Allowance
Energy	6.7% 194kcal	89.5% 2596kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	267% 259g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2252% 36g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	42% 54.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 9.64g	g per day for Men 19-50 years
Fiber	26% 9.92g	70% 26.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Walnuts	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	229% 68.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	97% 389μg	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	214% 192mg	5.73% 5.16mg	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	NA	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Raw Valencia Oranges have 12 times more Vitamin A and 37.3 times more Vitamin C than English Walnuts.
• While English Walnuts contain 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.
• Both Raw Valencia Oranges as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Walnuts:

• Raw Valencia Oranges have 21.2 times more Water than English Walnuts.
• While English Walnuts contain 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.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts contain 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 Raw Valencia Oranges and English Walnuts have similar amounts of Carbohydrate per 14 oz.
• Both Raw Valencia Oranges as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.