Comparing Nutrients in 1 kilogram Walnuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Walnuts	Oranges with Peel	Recommended Dietary Allowance
Energy	226% 6540kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5675% 91g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	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	105% 137g	119% 155g	130g per day for Men 19-50 years
Sugars	36% 26g	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	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	118% 45g	38g per day for Men 19-50 years
Protein	272% 152g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	71.5% 0.93mg	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	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	46.7% 7mg	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

	Walnuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	98% 980mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	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	364% 29mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	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	281% 31mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Walnuts vs Oranges with Peel :

• 1 kilogram of Walnuts has 3.4 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 5.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 54.6 times more Vitamin C than English Walnuts.
• 1 kilogram of Walnuts have insufficient amounts of Vitamin C
• Both English 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 Walnuts vs Oranges with Peel :

• 1 kilogram of Walnuts has 1.4 times more Calcium, 27.8 times more Copper, 3.6 times more Iron, 11.3 times more Magnesium, 15.7 times more Phosphorus, 2.3 times more Potassium, 7 times more Selenium and 28.1 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 20.2 times more Water than English Walnuts.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 10.4 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, 1.5 times more Fiber and 11.7 times more Protein than Oranges with Peel .
• Both Walnuts and Oranges with Peel offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6