Comparing Nutrients in 1 kilogram Walnuts VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Walnuts	Fresh Orange juice	Recommended Dietary Allowance
Energy	226% 6540kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	5675% 91g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	80% 104g	130g per day for Men 19-50 years
Sugars	36% 26g	116% 84g	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	1.24% 0.9g	29.2% 21g	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	% 0.8g	% 18g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 41.4g	g per day for Men 19-50 years
Fiber	176% 67g	5.26% 2g	38g per day for Men 19-50 years
Protein	272% 152g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	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	14.4% 13mg	556% 500mg	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	46.7% 7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Fresh Orange juice	Recommended Dietary Allowance
Calcium	98% 980mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	49% 0.44mg	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	364% 29mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	6.1% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Walnuts versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Walnuts vs Fresh Orange juice:

• 1 kilogram of Walnuts has 3.8 times more Vitamin B1, 5 times more Vitamin B2, 2.8 times more Vitamin B3, 3 times more Vitamin B5, 13.4 times more Vitamin B6, 3.3 times more Vitamin B9, 17.5 times more Vitamin E and 27 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 38.5 times more Vitamin C than English Walnuts.
• 1 kilogram of Walnuts have insufficient amounts of Vitamin C
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both English Walnuts as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Walnuts vs Fresh Orange juice:

• 1 kilogram of Walnuts has 8.9 times more Calcium, 36 times more Copper, 14.6 times more Iron, 14.4 times more Magnesium, 243.9 times more Manganese, 20.4 times more Phosphorus, 2.2 times more Potassium, 49 times more Selenium and 61.8 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 21.7 times more Water than English Walnuts.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 14.5 times more Energy, 326.1 times more Fat, 255.3 times more Saturated Fat, 825.5 times more Omega 3, 1313.6 times more Omega 6, 1.3 times more Carbohydrate, 33.5 times more Fiber and 21.8 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 3.2 times more Sugars and 23.6 times more Fructose than English Walnuts.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein