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Comparing Nutrients in 100 grams WalnutsVSOranges

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

WalnutsvsOranges
22.6%
Energy
1.62%
654 kcalvs47 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
67.2%
Fat
0.12%
65.2 gvs0.12 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
27%
Protein
1.68%
15.2 gvs0.94 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
10.5%
Carbohydrate
9.04%
13.7 gvs11.8 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
3.6%
Sugars
13%
2.6 gvs9.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
17.6%
Fiber
6.3%
6.7 gvs2.4 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
19%
Saturated Fat
0.047%
6.13 gvs0.015 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
568%
Omega 3
0.44%
9.1 gvs0.007 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
224%
Omega 6
0.11%
38 gvs0.018 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.11%
Water
2.34%
4.07 gvs86.8 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

WalnutsvsOranges
0.11%
Vitamin A
1.22%
1 μgvs11 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
28.4%
Thiamine
7.25%
0.34 mgvs0.087 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
11.5%
Vitamin B2
3.08%
0.15 mgvs0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
7.03%
Vitamin B3
1.76%
1.13 mgvs0.28 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
41.3%
Vitamin B6
4.6%
0.54 mgvs0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
1.44%
Vitamin C
59%
1.3 mgvs53.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
4.67%
Vitamin E
1.2%
0.7 mgvs0.18 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
2.25%
Vitamin K
0%
2.7 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
24.5%
Folate
7.5%
98 μgvs30 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

WalnutsvsOranges
9.8%
Calcium
4%
98 mgvs40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
176%
Copper
5%
1.6 mgvs0.045 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
36.4%
Iron
1.25%
2.9 mgvs0.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
37.6%
Magnesium
2.4%
158 mgvs10 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
148%
Manganese
1.1%
3.4 mgvs0.025 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
49.4%
Phosphorus
2%
346 mgvs14 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
13%
Potassium
5.32%
441 mgvs181 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
8.9%
Selenium
0.91%
4.9 μgvs0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.13%
Sodium
0%
2 mgvs0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
28%
Zinc
0.64%
3.1 mgvs0.07 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Walnuts vs Oranges:
English Walnuts have 3.9 times more Thiamine, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 9 times more Vitamin B6, 3.9 times more Vitamin E and 3.3 times more Folate than Raw Oranges. While Raw Oranges contain 11 times more Vitamin A and 40.9 times more Vitamin C than English Walnuts.

Comparing minerals per 100 grams for Walnuts vs Oranges:
English Walnuts have 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 100 grams:
English Walnuts have 13.9 times more Energy, 543.4 times more Fat, 16.2 times more Protein, 2.8 times more Fiber, 408.4 times more Saturated Fat, 1297.1 times more Omega 3 and 2116.3 times more Omega 6 than Raw Oranges. While Raw Oranges contain 3.6 times more Sugars and 21.3 times more Water than English Walnuts. Both English Walnuts and Raw Oranges have similar amounts of Carbohydrate per 100 g.




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