Comparing Nutrients in 1 pound Black Walnuts VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Black Walnuts	Oranges with Peel	Recommended Dietary Allowance
Energy	97% 2808kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	759% 12g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	1.17% 0.2g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	195% 109g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	32.4% 0.42mg	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	358% 322mg	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	63% 9.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	27.7% 277mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	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	332% 2327mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	10% 373g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Black Walnuts has 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 Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 18 times more Water than Dried Black Walnuts.
• Both Black Walnuts and Oranges with Peel contain similar levels of Calcium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Walnuts has 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 Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.6 times more Carbohydrate than Dried Black Walnuts.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6