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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Navel Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	62.3% 81g	130g per day for Men 19-50 years
Sugars	53% 38.6g	22.3% 16g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	184% 2.4mg	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	38.6% 154μg	103% 413μg	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	298% 268mg	7.06% 6.35mg	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	4.54% 0.68mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	749% 6.74mg	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	7.37% 0.59mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Dry Roasted Walnuts with Salt:

• Raw Navel Oranges have 12 times more Vitamin A and 42.2 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 7.7 times more Vitamin B1, 5.8 times more Vitamin B2, 5.2 times more Vitamin B3, 6.7 times more Vitamin B6, 2.7 times more Vitamin B9, 6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Dry Roasted Walnuts with Salt:

• Raw Navel Oranges have 19.6 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.7 times more Calcium, 38.1 times more Copper, 19.8 times more Iron, 13.7 times more Magnesium, 14.3 times more Phosphorus, 2.8 times more Potassium, more Selenium, 643 times more Sodium and 37.3 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 2.4 times more Sugars than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 13.1 times more Energy, 404.7 times more Fat, 315.1 times more Saturated Fat, 943.7 times more Omega 3, 1551.7 times more Omega 6, 1.4 times more Carbohydrate, 3.2 times more Fiber and 15.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.