Comparing Nutrients in 5 ounces Black Walnuts VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Black Walnuts	Florida Oranges	Recommended Dietary Allowance
Energy	30.3% 877kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	18% 13g	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	0.098% 0.071g	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	% 0.071g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	25.4% 9.64g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	61% 34g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	5.56% 0.072mg	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	11% 44μg	6.02% 24μg	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	2.68% 2.4mg	71% 63.8mg	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	19.7% 2.95mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Florida Oranges	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	6.14% 0.055mg	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	55.3% 4.42mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	1.48% 0.034mg	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	104% 727mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Black Walnuts vs Florida Oranges:

• Dried Black Walnuts have 3.3 times more Vitamin B2, 6.6 times more Vitamin B5, 11.4 times more Vitamin B6, 1.8 times more Vitamin B9, 11.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 5.5 times more Vitamin A, 1.8 times more Vitamin B1 and 26.5 times more Vitamin C than Dried Black Walnuts.
• Both Dried Black Walnuts and Raw Florida Oranges have similar amounts of Vitamin B3 per 5 oz.
• Both Dried Black Walnuts as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Black Walnuts vs Florida Oranges:

• Dried Black Walnuts have 1.4 times more Calcium, 34.9 times more Copper, 34.7 times more Iron, 20.1 times more Magnesium, 162.3 times more Manganese, 42.8 times more Phosphorus, 3.1 times more Potassium, 34 times more Selenium and 42.1 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 19.1 times more Water than Dried Black Walnuts.

Comparison of macro-nutrients per 5 ounces:

• Dried Black Walnuts have 13.5 times more Energy, 282.5 times more Fat, 139.3 times more Saturated Fat, 243.4 times more Omega 3, 1089 times more Omega 6, 2.8 times more Fiber and 34.4 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 8.3 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts and Raw Florida Oranges have similar amounts of Carbohydrate per 5 oz.
• Both Dried Black Walnuts as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.