Comparing Nutrients in 5 ounces Glazed Walnuts VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Glazed Walnuts	Valencia Oranges	Recommended Dietary Allowance
Energy	24.4% 709kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	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	52% 67.5g	13% 17g	130g per day for Men 19-50 years
Sugars	63% 45.6g	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	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	13.4% 5.1g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	21% 11.7g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.87% 0.089mg	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	NA	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	76.4% 68.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	10% 101mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	NA	5.83% 0.052mg	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	23% 1.83mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	NA	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.4% 0.033mg	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	NA	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	42% 632mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Glazed Walnuts vs Valencia Oranges:

• Raw Valencia Oranges contain more Vitamin C than Glazed Walnuts.

Comparing minerals per 5 ounces for Glazed Walnuts vs Valencia Oranges:

• Glazed Walnuts have 1.8 times more Calcium, 14.3 times more Iron, 1.3 times more Potassium and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13.7 times more Water than Glazed Walnuts.

Comparison of macro-nutrients per 5 ounces:

• Glazed Walnuts have 10.2 times more Energy, 119 times more Fat, 102 times more Saturated Fat, 4 times more Carbohydrate, 1.4 times more Fiber and 8 times more Protein than Raw Valencia Oranges.
• Both Glazed Walnuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.