Comparing Nutrients in 7 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	4.3% 125kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	38% 12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	21% 27.2g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	35% 13.3g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Walnuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	2.87% 2.58mg	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	9.26% 1.4mg	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	Walnuts	Recommended Dietary Allowance
Calcium	14% 139mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	17.7% 9.72μg	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	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Walnuts per 7 oz

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

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

• 7 ounces of Oranges with Peel have 54.6 times more Vitamin C than Walnuts.
• While 7 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 .
• 7 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 seven ounces.

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

• 7 ounces of Oranges with Peel have 20.2 times more Water than Walnuts.
• While 7 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 .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Oranges with Peel VS Walnuts

What are the health benefits of Oranges with Peel compared to Walnuts?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel contains even higher amounts of these nutrients compared to just the fruit. On the other hand, walnuts are rich in omega-3 fatty acids, protein, and antioxidants. Both oranges with peel and walnuts offer unique health benefits, so including a variety of both in your diet can contribute to overall health and well-being.

Can I lose weight easier by eating more Oranges with Peel or Walnuts?

Both oranges with peel and walnuts can be beneficial for weight loss, but in different ways. Oranges with peel are high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. Walnuts, on the other hand, are a good source of healthy fats and protein, which can also help keep you full and provide sustained energy. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like oranges with peel and walnuts, along with a balanced diet and regular physical activity, can support your weight loss goals.

Should I eat more Oranges with Peel or more Walnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Walnuts are a good source of protein and healthy fats, while oranges with peel are rich in vitamin C and fiber. Both can be beneficial for muscle growth, but incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, and nuts/seeds will help support muscle development.

What is the environmental impact of producing Oranges with Peel compared to Walnuts?

The environmental impact of producing oranges with peel is generally lower compared to walnuts. Oranges require less water, land, and resources to grow, and they have a lower carbon footprint. Walnuts, on the other hand, require more water and resources to cultivate and have a higher environmental impact due to their intensive farming practices. Choosing oranges over walnuts can be a more sustainable choice for the environment.