Comparing Nutrients in 300 calories Walnuts VS Valencia Oranges

Weight per 300 calories

• Walnuts: 46g
• Valencia Oranges: 612g

Walnuts have 13.3 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Walnuts	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	260% 4.17g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.6% 0.27g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	1.65% 1.2g	NA	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	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	% 0.037g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	8.1% 3.07g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	12.5% 7g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.051% 0.46μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.23% 0.52mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.03% 1.24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.5% 45mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	25% 0.23mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	6.12% 0.14mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	NA	55μg per day for Men 19-50 years
Sodium	0.061% 0.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Walnuts vs Valencia Oranges:

• Raw Valencia Oranges contain 160.2 times more Vitamin A, 3.4 times more Vitamin B1, 3.6 times more Vitamin B2, 3.3 times more Vitamin B3, 5.9 times more Vitamin B5, 1.6 times more Vitamin B6, 5.3 times more Vitamin B9 and 497.9 times more Vitamin C than English Walnuts.
• Both English Walnuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Walnuts vs Valencia Oranges:

• English Walnuts have 3.2 times more Copper, 2.4 times more Iron, 11.1 times more Manganese, 1.5 times more Phosphorus and 3.9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.4 times more Calcium, 5.4 times more Potassium and 283.1 times more Water than English Walnuts.
• Both English Walnuts and Raw Valencia Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• English Walnuts have 16.3 times more Fat, 13.1 times more Saturated Fat, 42.5 times more Omega 3 and 64.9 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 11.6 times more Carbohydrate and 5 times more Fiber than English Walnuts.
• Both English Walnuts and Raw Valencia Oranges have similar amounts of Energy and Protein per 300 kcal.
• Both English Walnuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.