Comparing Nutrients in 300 calories Walnuts VS Fresh Orange juice

Weight per 300 calories

• Walnuts: 46g
• Fresh Orange juice: 667g

Walnuts have 14.5 times more energy per 100g than Fresh Orange juice. It has very high energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 300 calories - Walnuts or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Walnuts	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	260% 4.17g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.84% 6.3g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	1.65% 1.2g	77.2% 56g	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	0.057% 0.041g	19.5% 14g	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	% 0.037g	% 12g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 27.6g	g per day for Men 19-50 years
Fiber	8.1% 3.07g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	12.5% 7g	8.33% 4.67g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.051% 0.46μg	7.4% 66.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.23% 0.52mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.5% 7.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.2% 45μg	50% 200μg	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	0.66% 0.6mg	370% 333mg	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	2.14% 0.32mg	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.03% 1.24μg	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Fresh Orange juice	Recommended Dietary Allowance
Calcium	4.5% 45mg	7.33% 73.3mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	32.6% 0.29mg	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	16.7% 1.33mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	4.06% 0.093mg	2.3mg per day for Men 19-50 years
Molybdenum	21.4% 9.63μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	39.2% 1333mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0.061% 0.92mg	0.44% 6.67mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	16% 589g	3700g per day for Men 19-50 years

Walnuts VS Fresh Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Walnuts or Fresh Orange juice?

Lets compare vitamin content per 300 calories of Walnuts vs Fresh Orange juice:

• 300 kcal of Raw Orange juice contain 145.3 times more Vitamin A, 3.8 times more Vitamin B1, 2.9 times more Vitamin B2, 5.2 times more Vitamin B3, 4.8 times more Vitamin B5, 4.4 times more Vitamin B9 and 559 times more Vitamin C than English Walnuts.
• Both Walnuts and Fresh Orange juice provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Walnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both English Walnuts as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Walnuts vs Fresh Orange juice:

• 300 calories of Walnuts have 2.5 times more Copper, 16.8 times more Manganese, 1.4 times more Phosphorus and 4.3 times more Zinc than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 1.6 times more Calcium, 6.6 times more Potassium and 315.3 times more Water than English Walnuts.
• Both Walnuts and Fresh Orange juice contain similar levels of Iron and Magnesium per 300 calories.
• 300 calories of Walnuts lack sufficient amounts of Calcium and Potassium
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both English Walnuts as well as Raw Orange juice lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Walnuts have 22.4 times more Fat, 17.6 times more Saturated Fat, 56.8 times more Omega 3, 90.4 times more Omega 6, 2.3 times more Fiber and 1.5 times more Protein than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 11 times more Carbohydrate, 46.8 times more Sugars and 342.3 times more Fructose than English Walnuts.
• Both Walnuts and Fresh Orange juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Walnuts provide inadequate amounts of Carbohydrate
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber