Comparing Nutrients in 5 ounces Oranges with Peel VS Walnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Oranges with Peel VS Walnuts per 5 oz

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

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

• 5 ounces of Oranges with Peel have 54.6 times more Vitamin C than Walnuts.
• While 5 oz of English Walnuts contain 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 Raw Oranges with Peel .
• 5 ounces of Walnuts have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as English Walnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 20.2 times more Water than Walnuts.
• While 5 oz of English Walnuts contain 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 Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of English Walnuts contain 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 Raw Oranges with Peel .
• Both Oranges with Peel and Walnuts offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6