Comparing Nutrients in 1 kilogram Valencia Oranges VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Valencia Oranges	Black Walnuts	Recommended Dietary Allowance
Energy	17% 490kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	109% 35g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	179% 68g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Black Walnuts	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	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% 2.74mg	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	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Black Walnuts	Recommended Dietary Allowance
Calcium	40% 400mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	NA	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	5.45% 0.6mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.23% 45.6g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 6 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B9 and 28.5 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 and 9.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia 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 Valencia Oranges vs Black Walnuts:

• Raw Valencia Oranges have 18.9 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.5 times more Calcium, 36.8 times more Copper, 34.7 times more Iron, 20.1 times more Magnesium, 169.4 times more Manganese, 30.2 times more Phosphorus, 2.9 times more Potassium and 56.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.2 times more Carbohydrate than Dried Black Walnuts.
• While Dried Black Walnuts contain 12.6 times more Energy, 197.8 times more Fat, 99.5 times more Saturated Fat, 167.3 times more Omega 3, 767.3 times more Omega 6, 2.7 times more Fiber and 23.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.