Comparing Nutrients in 100 grams Glazed Walnuts VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Glazed Walnuts	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	NA	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	44.3% 32g	12.6% 9.14g	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	9.47% 3.6g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.92% 0.051mg	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	NA	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50% 45mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Florida Oranges	Recommended Dietary Allowance
Calcium	7.1% 71mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	NA	4.33% 0.039mg	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	16% 1.3mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	NA	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	1.04% 0.024mg	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	NA	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	2.36% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Glazed Walnuts vs Florida Oranges:

• Raw Florida Oranges contain more Vitamin C than Glazed Walnuts.

Comparing minerals per 100 grams for Glazed Walnuts vs Florida Oranges:

• Glazed Walnuts have 1.7 times more Calcium, 14.3 times more Iron, 1.4 times more Potassium and more Sodium than Raw Florida Oranges.
• While Raw Florida Oranges contain 13.9 times more Water than Glazed Walnuts.

Comparison of macro-nutrients per 100 grams:

• Glazed Walnuts have 10.9 times more Energy, 170 times more Fat, 142.8 times more Saturated Fat, 4.1 times more Carbohydrate, 3.5 times more Sugars, 1.5 times more Fiber and 11.8 times more Protein than Raw Florida Oranges.
• Both Glazed Walnuts as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.