Comparing Nutrients in 1 kilogram Florida Oranges VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Florida Oranges	Glazed Walnuts	Recommended Dietary Allowance
Energy	16% 460kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	112% 35.7g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	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	366% 476g	130g per day for Men 19-50 years
Sugars	126% 91g	443% 321g	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	95% 36g	38g per day for Men 19-50 years
Protein	12.5% 7g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	500% 450mg	0% 0mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Glazed Walnuts	Recommended Dietary Allowance
Calcium	43% 430mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	NA	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	NA	11mg per day for Men 19-50 years
Water	23.6% 871g	1.7% 62.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Glazed Walnuts per 1 kg

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

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

• 1 kilogram of Florida Oranges has more Vitamin C than Glazed Walnuts.
• 1 kilogram of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Florida Oranges vs Glazed Walnuts:

• 1 kilogram of Florida Oranges has 13.9 times more Water than Glazed Walnuts.
• While 1 kg of Glazed Walnuts contains 1.7 times more Calcium, 14.3 times more Iron, 1.4 times more Potassium and more Sodium than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Glazed Walnuts contains 10.9 times more Energy, 170 times more Fat, 142.8 times more Saturated Fat, 4.1 times more Carbohydrate, 3.5 times more Sugars, 1.5 times more Fiber and 11.8 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein