Comparing Nutrients in 1 pound Dry Roasted Walnuts with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	101% 2917kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	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	62.3% 81g	54% 70.3g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	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	84.8% 32.2g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	116% 65g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	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	103% 413μg	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	7.06% 6.35mg	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	27.2% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	32.2% 322mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	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	146% 11.7mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	213% 1492mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Oranges with Peel per 1 lb

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

• 1 pound of Dry Roasted Walnuts with Salt has 5.2 times more Vitamin B1, 6 times more Vitamin B2, 4.4 times more Vitamin B3, 5.7 times more Vitamin B6 and 3 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 50.7 times more Vitamin C than Dry Roasted Walnuts with Salt.
• 1 pound of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Oranges with Peel :

• 1 pound of Dry Roasted Walnuts with Salt has 26.1 times more Copper, 3.2 times more Iron, 10.8 times more Magnesium, 15 times more Phosphorus, 2.3 times more Potassium, 7.1 times more Selenium, 321.5 times more Sodium and 27.1 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 18.7 times more Water than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt has 10.2 times more Energy, 202.4 times more Fat, 153.1 times more Saturated Fat, 530.8 times more Omega 3, 811.1 times more Omega 6, 1.6 times more Fiber and 11 times more Protein than Oranges with Peel .
• Both Dry Roasted Walnuts with Salt and Oranges with Peel offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6