Comparing Nutrients in 1 kilogram Walnuts VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Walnuts	Navel Oranges	Recommended Dietary Allowance
Energy	226% 6540kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	5675% 91g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	96% 125g	130g per day for Men 19-50 years
Sugars	36% 26g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 42.8g	g per day for Men 19-50 years
Fiber	176% 67g	58% 22g	38g per day for Men 19-50 years
Protein	272% 152g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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	Navel 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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	0% 0μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	23.2% 860g	3700g per day for Men 19-50 years

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

• English Walnuts have 5 times more Vitamin B1, 2.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 6.8 times more Vitamin B6, 2.9 times more Vitamin B9, 4.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A and 45.5 times more Vitamin C than English Walnuts.
• Both English Walnuts as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Walnuts vs Navel Oranges:

• English Walnuts have 2.3 times more Calcium, 40.7 times more Copper, 22.4 times more Iron, 14.4 times more Magnesium, 117.7 times more Manganese, 15 times more Phosphorus, 2.7 times more Potassium, more Selenium and 38.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 21.1 times more Water than English Walnuts.

Comparison of macro-nutrients per 1 kilogram:

• English Walnuts have 13.3 times more Energy, 434.7 times more Fat, 360.4 times more Saturated Fat, 1008.9 times more Omega 3, 1656.2 times more Omega 6, 3 times more Fiber and 16.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.3 times more Sugars and 25 times more Fructose than English Walnuts.
• Both English Walnuts and Raw Navel Oranges have similar amounts of Carbohydrate per 1 kg.
• Both English Walnuts as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.