Comparing Nutrients in 1 kilogram Florida Oranges VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Florida Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	16% 460kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	137% 179g	130g per day for Men 19-50 years
Sugars	126% 91g	49.2% 35.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	187% 71g	38g per day for Men 19-50 years
Protein	12.5% 7g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	405% 5.26mg	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	42.5% 170μg	228% 910μg	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	500% 450mg	15.6% 14mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1652% 15mg	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	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	NA	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	17% 120mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	271% 30mg	11mg per day for Men 19-50 years
Water	23.6% 871g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Dry Roasted Walnuts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Florida Oranges has 32.1 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 5.2 times more Vitamin B1, 7.5 times more Vitamin B2, 5.5 times more Vitamin B3, 10.3 times more Vitamin B6, 5.4 times more Vitamin B9, 5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Florida Oranges has 19.8 times more Water than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 1.7 times more Calcium, 38.1 times more Copper, 28.6 times more Iron, 15.1 times more Magnesium, 27.4 times more Phosphorus, 2.7 times more Potassium, 10 times more Selenium, more Sodium and 37.3 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 2.6 times more Sugars than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 14 times more Energy, 289.1 times more Fat, 214.3 times more Saturated Fat, 772.1 times more Omega 3, 1151.2 times more Omega 6, 1.5 times more Carbohydrate, 3 times more Fiber and 20.4 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein