Comparing Nutrients in 7 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	3.2% 93kcal	44% 1276kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	33.2% 10.6g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1053% 17g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	417% 71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	9.77% 7.1g	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	12.5% 4.76g	37% 14g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	50.6% 28.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	80.3% 1.04mg	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	15% 59.5μg	45% 181μg	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	117% 106mg	3.1% 2.78mg	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	2.4% 0.36mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	328% 2.95mg	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	2.5% 0.2mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	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	3.97% 27.8mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	53.8% 5.9mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.24% 8.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.