Comparing Nutrients in 1 pound Walnuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Walnuts	Oranges with Peel	Recommended Dietary Allowance
Energy	102% 2966kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2574% 41g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	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	48% 62g	54% 70.3g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	123% 69g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	129% 1.55mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	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

	Walnuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	44.5% 445mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	165% 13mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	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	127% 14mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Oranges with Peel per 1 lb

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

• 1 pound of Walnuts has 3.4 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 5.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 54.6 times more Vitamin C than English Walnuts.
• 1 pound of Walnuts have insufficient amounts of Vitamin C
• Both English 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 Walnuts vs Oranges with Peel :

• 1 pound of Walnuts has 1.4 times more Calcium, 27.8 times more Copper, 3.6 times more Iron, 11.3 times more Magnesium, 15.7 times more Phosphorus, 2.3 times more Potassium, 7 times more Selenium and 28.1 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 20.2 times more Water than English Walnuts.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Walnuts has 10.4 times more Energy, 217.4 times more Fat, 175 times more Saturated Fat, 567.5 times more Omega 3, 865.8 times more Omega 6, 1.5 times more Fiber and 11.7 times more Protein than Oranges with Peel .
• Both Walnuts 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