Comparing Nutrients in 1 pound Oranges VS Black Walnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Oranges have 5.5 times more Vitamin A, 1.5 times more Vitamin B1 and 31.3 times more Vitamin C than Dried Black Walnuts.
• While Dried Black Walnuts contain 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.
• Both Raw Oranges and Dried Black Walnuts have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Oranges as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Black Walnuts:

• Raw Oranges have 19 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 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.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.2 times more Carbohydrate and 8.5 times more Sugars than Dried Black Walnuts.
• While Dried Black Walnuts contain 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.
• Both Raw Oranges as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.