Comparing Nutrients in 1 pound Glazed Walnuts VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Glazed Walnuts	Navel Oranges	Recommended Dietary Allowance
Energy	78.2% 2268kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	43.8% 57g	130g per day for Men 19-50 years
Sugars	201% 146g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	43% 16.3g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	67% 37.6g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27.6% 0.36mg	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	NA	38.6% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Navel Oranges	Recommended Dietary Allowance
Calcium	32.2% 322mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	NA	19.7% 0.18mg	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	73% 5.85mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	5.7% 0.13mg	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	NA	15% 104mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	135% 2023mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	NA	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	10.5% 390g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges contain more Vitamin C than Glazed Walnuts.

Comparing minerals per 1 pound for Glazed Walnuts vs Navel Oranges:

• Glazed Walnuts have 1.7 times more Calcium, 9.9 times more Iron, 1.4 times more Potassium and 446 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 13.7 times more Water than Glazed Walnuts.

Comparison of macro-nutrients per 1 pound:

• Glazed Walnuts have 10.2 times more Energy, 238.1 times more Fat, 210.1 times more Saturated Fat, 3.8 times more Carbohydrate, 3.8 times more Sugars, 1.6 times more Fiber and 9.1 times more Protein than Raw Navel Oranges.
• Both Glazed Walnuts as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.