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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Navel Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	137% 179g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	187% 71g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel 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	16.3% 1.3mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	470% 3290mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	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	23.2% 860g	1.2% 44g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Navel 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 Navel Oranges vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Navel Oranges has 42.2 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 7.7 times more Vitamin B1, 5.8 times more Vitamin B2, 5.2 times more Vitamin B3, 6.7 times more Vitamin B6, 2.7 times more Vitamin B9, 6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel 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 Navel 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 Navel Oranges vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Navel Oranges has 19.6 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, 19.8 times more Iron, 13.7 times more Magnesium, 14.3 times more Phosphorus, 2.8 times more Potassium, more Selenium, 643 times more Sodium and 37.3 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.4 times more Sugars than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 13.1 times more Energy, 404.7 times more Fat, 315.1 times more Saturated Fat, 943.7 times more Omega 3, 1551.7 times more Omega 6, 1.4 times more Carbohydrate, 3.2 times more Fiber and 15.7 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein