Comparing Nutrients in 7 ounces Oranges VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Walnuts	9%	84%	7%

Macro Nutrients

	Oranges	Walnuts	Recommended Dietary Allowance
Energy	3.2% 93kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	38% 12g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	445% 75.6g	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	21% 27.2g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.82g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	35% 13.3g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Walnuts	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	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Walnuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.22% 8.08g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Walnuts:

• Raw Oranges have 11 times more Vitamin A and 40.9 times more Vitamin C than English Walnuts.
• While English Walnuts contain 3.9 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 9 times more Vitamin B6, 3.3 times more Vitamin B9, 3.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Walnuts:

• Raw Oranges have 21.3 times more Water than English Walnuts.
• While English Walnuts contain 2.5 times more Calcium, 35.2 times more Copper, 29.1 times more Iron, 15.8 times more Magnesium, 136.6 times more Manganese, 24.7 times more Phosphorus, 2.4 times more Potassium, 9.8 times more Selenium and 44.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 3.6 times more Sugars than English Walnuts.
• While English Walnuts contain 13.9 times more Energy, 543.4 times more Fat, 408.4 times more Saturated Fat, 1297.1 times more Omega 3, 2116.3 times more Omega 6, 2.8 times more Fiber and 16.2 times more Protein than Raw Oranges.
• Both Raw Oranges and English Walnuts have similar amounts of Carbohydrate per 7 oz.
• Both Raw Oranges as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.