Comparing Nutrients in 7 ounces Oranges with Peel VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Oranges with Peel	Black Walnuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	121% 118g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	332% 5.3g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	3% 2.2g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Black Walnuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	89% 1.16mg	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	15.4% 61.5μg	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	157% 141mg	3.75% 3.37mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Black Walnuts	Recommended Dietary Allowance
Calcium	14% 139mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	300% 2.7mg	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	20% 1.6mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	NA	336% 7.73mg	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	6.24% 43.7mg	145% 1018mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.24% 9.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Black Walnuts per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.8 times more Vitamin B1 and 41.8 times more Vitamin C than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 2.6 times more Vitamin B2, 5 times more Vitamin B5 and 6.3 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Black Walnuts provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Black Walnuts have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Dried Black Walnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Black Walnuts:

• 7 ounces of Oranges with Peel have 18 times more Water than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 23.9 times more Copper, 3.9 times more Iron, 14.4 times more Magnesium, 23.3 times more Phosphorus, 2.7 times more Potassium, 24.3 times more Selenium and 30.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Black Walnuts 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 Oranges with Peel have 1.6 times more Carbohydrate than Black Walnuts.
• While 7 oz of Dried Black Walnuts contain 9.8 times more Energy, 197.8 times more Fat, 99.5 times more Saturated Fat, 167.3 times more Omega 3, 767.3 times more Omega 6, 1.5 times more Fiber and 18.5 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6