Comparing Nutrients in 1 pound Black Walnuts VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Oranges	7%	2%	91%

Macro Nutrients

	Black Walnuts	Oranges	Recommended Dietary Allowance
Energy	97% 2808kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	759% 12g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	41% 53.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	58.5% 42.4g	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	0.31% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	81% 31g	28.6% 11g	38g per day for Men 19-50 years
Protein	195% 109g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	21% 0.27mg	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	35% 141μg	34% 136μg	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	8.57% 7.7mg	268% 241mg	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	63% 9.43mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Oranges	Recommended Dietary Allowance
Calcium	27.7% 277mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	22.7% 0.2mg	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	177% 14mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	4.93% 0.11mg	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	332% 2327mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	10.6% 393g	3700g per day for Men 19-50 years

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

• Dried Black Walnuts have 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, 6.6 times more Vitamin B5, 9.7 times more Vitamin B6, 11.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.5 times more Vitamin A, 1.5 times more Vitamin B1 and 31.3 times more Vitamin C than Dried Black Walnuts.
• Both Dried Black Walnuts and Raw Oranges have similar amounts of Vitamin B9 per 1 lb.
• Both Dried Black Walnuts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Black Walnuts vs Oranges:

• Dried Black Walnuts have 1.5 times more Calcium, 30.2 times more Copper, 31.2 times more Iron, 20.1 times more Magnesium, 155.8 times more Manganese, 36.6 times more Phosphorus, 2.9 times more Potassium, 34 times more Selenium and 48.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 19 times more Water than Dried Black Walnuts.

Comparison of macro-nutrients per 1 pound:

• Dried Black Walnuts have 13.2 times more Energy, 494.4 times more Fat, 232.2 times more Saturated Fat, 382.4 times more Omega 3, 1875.6 times more Omega 6, 2.8 times more Fiber and 25.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 8.5 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts and Raw Oranges have similar amounts of Carbohydrate per 1 lb.
• Both Dried Black Walnuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.