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Comparing Nutrients in 300 calories WalnutsVS Oranges

Weight per 300 calories

Walnuts
46g
Oranges
638g

Walnuts have 13.9 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Walnuts or Oranges?

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
31%30g
Fat
0.79%0.77g
30 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
8.8%2.8g
Saturated Fat
0.3%0.096g
2.8 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
260%4.17g
Omega 3
2.8%0.045g
4.17 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
103%17.5g
Omega 6
0.68%0.11g
17.5 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
4.84%6.3g
Carbohydrate
57.7%75g
6.3 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.65%1.2g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.2 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.057%0.041g
Fructose
NA
≤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]
0.041 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.037g
Glucose
NA
0.037 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%1.1g
Sucrose
NA
1.1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
8.1%3.07g
Fiber
40.3%15.3g
3.07 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
12.5%7g
Protein
10.7%6g
7 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.051%0.46μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
0.46 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
13%0.16mg
Vitamin B1
46.3%0.56mg
Thiamine
0.16 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
5.3%0.069mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.069 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
3.23%0.52mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
0.52 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
5.23%0.26mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.26 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
19%0.25mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.25 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
26.5%7.94μg
Vitamin B7
NA
Biotin
7.94 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
11.2%45μg
Vitamin B9
48%191μg
Folates and Folic Acid
45 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.66%0.6mg
Vitamin C
377%340mg
Ascorbic acid
0.6 mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
2.14%0.32mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
0.32 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
1.03%1.24μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1.24 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

4.5%45mg
Calcium
25.5%255mg
45 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
81%0.73mg
Copper
32%0.29mg
0.73 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
16.7%1.33mg
Iron
7.98%0.64mg
1.33 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
17.3%72.5mg
Magnesium
15%64mg
72.5 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
68%1.57mg
Manganese
6.94%0.16mg
1.57 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
21.4%9.63μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
9.63 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
22.7%159mg
Phosphorus
12.8%89.4mg
159 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
5.95%202mg
Potassium
34%1155mg
202 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
4.1%2.25μg
Selenium
5.8%3.2μg
2.25 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.061%0.92mg
Sodium
0%0mg
0.92 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
13%1.4mg
Zinc
4.06%0.45mg
1.4 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.05%1.87g
Water
15%554g
1.87 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 300 calories of Walnuts vs Oranges:
Comparing minerals per 300 calories for Walnuts vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: