Comparing Nutrients in 1 kilogram Oranges with Peel VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Oranges with Peel	Black Walnuts	Recommended Dietary Allowance
Energy	21.7% 630kcal	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	119% 155g	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	118% 45g	179% 68g	38g per day for Men 19-50 years
Protein	23.2% 13g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Black Walnuts	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	789% 710mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Black Walnuts	Recommended Dietary Allowance
Calcium	70% 700mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	733% 5130mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	22.2% 823g	1.23% 45.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Black Walnuts per 1 kg

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

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

• 1 kilogram of Oranges with Peel has 1.8 times more Vitamin B1 and 41.8 times more Vitamin C than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 2.6 times more Vitamin B2, 5 times more Vitamin B5 and 6.3 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Black Walnuts provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Black Walnuts have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Dried Black Walnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Black Walnuts:

• 1 kilogram of Oranges with Peel has 18 times more Water than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 23.9 times more Copper, 3.9 times more Iron, 14.4 times more Magnesium, 23.3 times more Phosphorus, 2.7 times more Potassium, 24.3 times more Selenium and 30.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Black Walnuts contain similar levels of Calcium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.6 times more Carbohydrate than Black Walnuts.
• While 1 kg of Dried Black Walnuts contains 9.8 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, 1.5 times more Fiber and 18.5 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6