Comparing Nutrients in 5 ounces Walnuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Walnuts	Oranges with Peel	Recommended Dietary Allowance
Energy	32% 927kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	804% 13g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	17% 22g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	10.6% 42.5μg	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	2.05% 1.84mg	112% 101mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 139mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	8.98% 0.081mg	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	51.6% 4.12mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Walnuts versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Walnuts vs Oranges with Peel :

• 5 ounces of Walnuts have 3.4 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5, 5.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 54.6 times more Vitamin C than English Walnuts.
• 5 ounces of Walnuts have insufficient amounts of Vitamin C
• Both English Walnuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Walnuts vs Oranges with Peel :

• 5 ounces of Walnuts have 1.4 times more Calcium, 27.8 times more Copper, 3.6 times more Iron, 11.3 times more Magnesium, 15.7 times more Phosphorus, 2.3 times more Potassium, 7 times more Selenium and 28.1 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 20.2 times more Water than English Walnuts.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Walnuts have 10.4 times more Energy, 217.4 times more Fat, 175 times more Saturated Fat, 567.5 times more Omega 3, 865.8 times more Omega 6, 1.5 times more Fiber and 11.7 times more Protein than Oranges with Peel .
• Both Walnuts and Oranges with Peel offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6