Comparing Nutrients in 7 ounces Dry Roasted Walnuts with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	44% 1276kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	33.2% 10.6g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1053% 17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	417% 71g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	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	37% 14g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	50.6% 28.4g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	14% 0.18mg	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	45% 181μg	15% 59.5μg	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	3.1% 2.78mg	157% 141mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 141mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	12.6% 0.11mg	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	63.8% 5.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	93% 653mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	53.8% 5.9mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.24% 8.7g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Walnuts with Salt versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Roasted Walnuts with Salt vs Oranges with Peel :

• 7 ounces of Dry Roasted Walnuts with Salt have 5.2 times more Vitamin B1, 6 times more Vitamin B2, 4.4 times more Vitamin B3, 5.7 times more Vitamin B6 and 3 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 50.7 times more Vitamin C than Dry Roasted Walnuts with Salt.
• 7 ounces of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Walnuts with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Walnuts with Salt vs Oranges with Peel :

• 7 ounces of Dry Roasted Walnuts with Salt have 26.1 times more Copper, 3.2 times more Iron, 10.8 times more Magnesium, 15 times more Phosphorus, 2.3 times more Potassium, 7.1 times more Selenium, 321.5 times more Sodium and 27.1 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 18.7 times more Water than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Oranges with Peel contain similar levels of Calcium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Walnuts with Salt have 10.2 times more Energy, 202.4 times more Fat, 153.1 times more Saturated Fat, 530.8 times more Omega 3, 811.1 times more Omega 6, 1.6 times more Fiber and 11 times more Protein than Oranges with Peel .
• Both Dry Roasted Walnuts with Salt and Oranges with Peel offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6