Comparing Nutrients in 300 calories Oranges VS Glazed Walnuts

Weight per 300 calories

• Oranges: 638g
• Glazed Walnuts: 60g

Glazed Walnuts have 10.6 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Oranges	Glazed Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	22% 28.6g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	26.6% 19.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	10.7% 6g	8.87% 4.97g	56g per day for Men 19-50 years

Vitamins

	Oranges	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	NA	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	48% 191μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Glazed Walnuts	Recommended Dietary Allowance
Calcium	25.5% 255mg	4.26% 42.6mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	NA	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	7.98% 0.64mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	NA	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	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	12.8% 89.4mg	NA	700mg per day for Men 19-50 years
Potassium	34% 1155mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	NA	11mg per day for Men 19-50 years
Water	15% 554g	0.1% 3.77g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin C than Glazed Walnuts.

Comparing minerals per 300 calories for Oranges vs Glazed Walnuts:

• Raw Oranges have 6 times more Calcium, 8.3 times more Potassium and 147 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain more Sodium than Raw Oranges.
• Both Raw Oranges and Glazed Walnuts have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 2.6 times more Carbohydrate, 3.1 times more Sugars, 7.1 times more Fiber and 1.2 times more Protein than Glazed Walnuts.
• While Glazed Walnuts contain 28 times more Fat and 22.4 times more Saturated Fat than Raw Oranges.
• Both Raw Oranges and Glazed Walnuts have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.