Comparing Nutrients in 5 ounces Florida Oranges VS Black Walnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Florida Oranges VS Black Walnuts per 5 oz

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

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

• 5 ounces of Florida Oranges have 1.8 times more Vitamin B1 and 26.5 times more Vitamin C than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 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.
• Both Florida Oranges and Black Walnuts provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Black Walnuts have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Florida Oranges have 19.1 times more Water than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 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.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 1.2 times more Carbohydrate and 8.3 times more Sugars than Black Walnuts.
• While 5 oz of Dried Black Walnuts contain 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.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein