Comparing Nutrients in 100 calories Valencia OrangesVS Black Walnuts

Weight per 100 calories

Valencia Oranges

204g

Black Walnuts

16g

Dried Black Walnuts have 12.6 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Valencia Oranges or Black Walnuts?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Black Walnuts

14%

80%

100 kcal ▼

Macro Nutrients

Valencia Orangesvs Black Walnuts

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.63%0.61g

Fat

9.9%9.6g

0.61 gvs9.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.071g

Saturated Fat

1.76%0.56g

0.071 gvs0.56 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.04%0.033g

Omega 3

27%0.43g

0.033 gvs0.43 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.53%0.09g

Omega 6

32%5.45g

0.09 gvs5.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.7%24.3g

Carbohydrate

1.2%1.55g

24.3 gvs1.55 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.25%0.18g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.18 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.011%0.008g

≤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]

NA gvs0.008 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.008g

NA gvs0.008 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.16g

NA gvs0.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.4%5.1g

Fiber

2.9%1.1g

5.1 gvs1.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.8%2.12g

Protein

6.94%3.9g

2.12 gvs3.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Valencia Orangesvs Black Walnuts

2.72%24.5μg

Vitamin A

0.036%0.32μg

RAE, retinol activity equivalents

24.5 μgvs0.32 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.8%0.18mg

Vitamin B1

0.77%0.009mg

Thiamine

0.18 mgvs0.009 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.28%0.082mg

Vitamin B2

1.6%0.021mg

Riboflavin

0.082 mgvs0.021 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.5%0.56mg

Vitamin B3

0.47%0.076mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs0.076 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.2%0.51mg

Vitamin B5

5.36%0.27mg

Pantothenic acid

0.51 mgvs0.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.9%0.13mg

Vitamin B6

7.24%0.094mg

Pyridoxine

0.13 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20%79.6μg

Vitamin B9

1.25%5μg

Folates and Folic Acid

79.6 μgvs5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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110%99mg

Vitamin C

0.31%0.27mg

Ascorbic acid

99 mgvs0.27 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

2.24%0.34mg

Tocopherols and Tocotrienols

NA mgvs0.34 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.36%0.44μg

Phytomenadione or phylloquinone

NA μgvs0.44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Black Walnuts

8.16%81.6mg

Calcium

0.99%9.85mg

81.6 mgvs9.85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.4%0.076mg

Copper

24.4%0.22mg

0.076 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.3%0.18mg

Iron

6.3%0.5mg

0.18 mgvs0.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.86%20.4mg

Magnesium

7.73%32.5mg

20.4 mgvs32.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.04%0.047mg

Manganese

27.4%0.63mg

0.047 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.96%34.7mg

Phosphorus

12%83mg

34.7 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.7%365mg

Potassium

2.5%84.5mg

365 mgvs84.5 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

5%2.75μg

NA μgvs2.75 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.022%0.32mg

0 mgvs0.32 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg

Zinc

4.95%0.54mg

0.12 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.76%176g

Water

0.02%0.74g

176 gvs0.74 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Valencia Oranges vs Black Walnuts:

Raw Valencia Oranges have 75.8 times more Vitamin A, 19.3 times more Vitamin B1, 3.9 times more Vitamin B2, 7.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, 15.9 times more Vitamin B9 and 360.4 times more Vitamin C than Dried Black Walnuts.
Both Raw Valencia Oranges as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Black Walnuts:

Raw Valencia Oranges have 8.3 times more Calcium, 4.3 times more Potassium and 239.2 times more Water than Dried Black Walnuts.
While Dried Black Walnuts contain 2.9 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 13.4 times more Manganese, 2.4 times more Phosphorus and 4.4 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 calories:

Raw Valencia Oranges have 15.7 times more Carbohydrate and 4.6 times more Fiber than Dried Black Walnuts.
While Dried Black Walnuts contain 15.7 times more Fat, 7.9 times more Saturated Fat, 13.2 times more Omega 3, 60.7 times more Omega 6 and 1.8 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Dried Black Walnuts have similar amounts of Energy per 100 kcal.
Both Raw Valencia Oranges as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Valencia OrangesVS Navel OrangesBlack WalnutsVS Navel OrangesValencia OrangesVS WalnutsBlack WalnutsVS Walnuts

Compare Foods

Comparing Nutrients in 100 calories Valencia OrangesVS Black Walnuts

Weight per 100 calories

Which food has more nutrients per 100 calories - Valencia Oranges or Black Walnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: