Comparing Nutrients in 1 kilogram Walnuts VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Walnuts	Florida Oranges	Recommended Dietary Allowance
Energy	226% 6540kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	0.78% 0.25g	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	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	88.8% 115g	130g per day for Men 19-50 years
Sugars	36% 26g	126% 91g	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	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 24.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	63% 24g	38g per day for Men 19-50 years
Protein	272% 152g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	30.8% 0.4mg	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	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Florida Oranges	Recommended Dietary Allowance
Calcium	98% 980mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	43.3% 0.39mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	23.6% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Walnuts vs Florida Oranges:

• English Walnuts have 3.4 times more Vitamin B1, 3.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2.3 times more Vitamin B5, 10.5 times more Vitamin B6, 5.8 times more Vitamin B9, 3.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 11 times more Vitamin A and 34.6 times more Vitamin C than English Walnuts.
• Both English Walnuts as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Walnuts vs Florida Oranges:

• English Walnuts have 2.3 times more Calcium, 40.7 times more Copper, 32.3 times more Iron, 15.8 times more Magnesium, 142.3 times more Manganese, 28.8 times more Phosphorus, 2.6 times more Potassium, 9.8 times more Selenium and 38.6 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 21.4 times more Water than English Walnuts.

Comparison of macro-nutrients per 1 kilogram:

• English Walnuts have 14.2 times more Energy, 310.5 times more Fat, 245 times more Saturated Fat, 825.5 times more Omega 3, 1228.8 times more Omega 6, 2.8 times more Fiber and 21.8 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.5 times more Sugars than English Walnuts.
• Both English Walnuts and Raw Florida Oranges have similar amounts of Carbohydrate per 1 kg.
• Both English Walnuts as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.