Comparing Nutrients in 5 ounces Oranges VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	88.7% 86g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	23.7% 7.6g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	752% 12g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	298% 50.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	6.98% 5.06g	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	8.95% 3.4g	26.5% 10g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	57.4% 0.75mg	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	10.6% 42.5μg	32.2% 129μg	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	83.8% 75.4mg	2.2% 2mg	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	1.7% 0.26mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	234% 2.1mg	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	1.77% 0.14mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	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	2.83% 20mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.17% 6.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Dry Roasted Walnuts with Salt:

• Raw Oranges have 11 times more Vitamin A and 38 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 6 times more Vitamin B1, 7.5 times more Vitamin B2, 7.9 times more Vitamin B3, 8.8 times more Vitamin B6, 3 times more Vitamin B9, 5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Dry Roasted Walnuts with Salt:

• Raw Oranges have 19.8 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 1.8 times more Calcium, 33 times more Copper, 25.7 times more Iron, 15.1 times more Magnesium, 23.5 times more Phosphorus, 2.5 times more Potassium, 10 times more Selenium, more Sodium and 42.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 2.6 times more Sugars than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 13.7 times more Energy, 505.9 times more Fat, 357.1 times more Saturated Fat, 1213.3 times more Omega 3, 1982.7 times more Omega 6, 1.5 times more Carbohydrate, 3 times more Fiber and 15.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.