Comparing Nutrients in 1 kilogram Black Walnuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Black Walnuts	Oranges with Peel	Recommended Dietary Allowance
Energy	213% 6190kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	612% 593g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1673% 26.8g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1986% 338g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	119% 155g	130g per day for Men 19-50 years
Sugars	15% 11g	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	0.69% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	179% 68g	118% 45g	38g per day for Men 19-50 years
Protein	430% 241g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	332% 16.6mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.83mg	71.5% 0.93mg	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	77.5% 310μg	75% 300μg	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	19% 17mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	139% 21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	61% 610mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1511% 13.6mg	63.3% 0.57mg	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	390% 31mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	479% 2010mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1694% 39mg	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	733% 5130mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	154% 5230mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Black Walnuts versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Black Walnuts vs Oranges with Peel :

• 1 kilogram of Black Walnuts has 2.6 times more Vitamin B2, 5 times more Vitamin B5 and 6.3 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Vitamin B1 and 41.8 times more Vitamin C than Dried Black Walnuts.
• Both Black Walnuts and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Black Walnuts have insufficient amounts of Vitamin C
• Both Dried Black Walnuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Black Walnuts vs Oranges with Peel :

• 1 kilogram of Black Walnuts has 23.9 times more Copper, 3.9 times more Iron, 14.4 times more Magnesium, 23.3 times more Phosphorus, 2.7 times more Potassium, 24.3 times more Selenium and 30.6 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 18 times more Water than Dried Black Walnuts.
• Both Black Walnuts and Oranges with Peel contain similar levels of Calcium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Walnuts has 9.8 times more Energy, 197.8 times more Fat, 99.5 times more Saturated Fat, 167.3 times more Omega 3, 767.3 times more Omega 6, 1.5 times more Fiber and 18.5 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.6 times more Carbohydrate than Dried Black Walnuts.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6