Comparing Nutrients in 5 ounces Florida Oranges VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Florida Oranges	Glazed Walnuts	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	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	52% 67.5g	130g per day for Men 19-50 years
Sugars	18% 13g	63% 45.6g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	NA	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	5.56% 0.072mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71% 63.8mg	0% 0mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Glazed Walnuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	NA	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	NA	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	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	2.43% 17mg	NA	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	NA	11mg per day for Men 19-50 years
Water	3.34% 124g	0.24% 8.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Glazed Walnuts per 5 oz

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

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

• 5 ounces of Florida Oranges have more Vitamin C than Glazed Walnuts.
• 5 ounces of Glazed Walnuts have insufficient amounts of Vitamin C

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

• 5 ounces of Florida Oranges have 13.9 times more Water than Glazed Walnuts.
• While 5 oz of Glazed Walnuts contain 1.7 times more Calcium, 14.3 times more Iron, 1.4 times more Potassium and more Sodium than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Glazed Walnuts contain 10.9 times more Energy, 170 times more Fat, 142.8 times more Saturated Fat, 4.1 times more Carbohydrate, 3.5 times more Sugars, 1.5 times more Fiber and 11.8 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein