Comparing Nutrients in 1 kilogram Oranges VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Oranges	Black Walnuts	Recommended Dietary Allowance
Energy	16.2% 470kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	109% 35g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	73.7% 96g	130g per day for Men 19-50 years
Sugars	129% 94g	15% 11g	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	NA	0.69% 0.5g	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	63% 24g	179% 68g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Oranges	Black Walnuts	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	448% 5.83mg	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	75% 300μg	77.5% 310μg	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	591% 532mg	19% 17mg	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	12% 1.8mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Black Walnuts	Recommended Dietary Allowance
Calcium	40% 400mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1511% 13.6mg	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	12.5% 1mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	1694% 39mg	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	20% 140mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.23% 45.6g	3700g per day for Men 19-50 years

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

• Raw Oranges have 5.5 times more Vitamin A, 1.5 times more Vitamin B1 and 31.3 times more Vitamin C than Dried Black Walnuts.
• While Dried Black Walnuts contain 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, 6.6 times more Vitamin B5, 9.7 times more Vitamin B6, 11.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Dried Black Walnuts have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Oranges as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Black Walnuts:

• Raw Oranges have 19 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.5 times more Calcium, 30.2 times more Copper, 31.2 times more Iron, 20.1 times more Magnesium, 155.8 times more Manganese, 36.6 times more Phosphorus, 2.9 times more Potassium, 34 times more Selenium and 48.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.2 times more Carbohydrate and 8.5 times more Sugars than Dried Black Walnuts.
• While Dried Black Walnuts contain 13.2 times more Energy, 494.4 times more Fat, 232.2 times more Saturated Fat, 382.4 times more Omega 3, 1875.6 times more Omega 6, 2.8 times more Fiber and 25.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.