Comparing Nutrients in 100 grams WalnutsVS Oranges

Macros Ratio

Protein Fat Carbs

Walnuts

84%

Oranges

91%

100 g ▼

Macro Nutrients

Walnutsvs Oranges

22.6%654kcal

Energy

1.62%47kcal

654 kcalvs47 kcal

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

Find Nuts and Seeds rich in Energy

67.2%65.2g

Fat

0.12%0.12g

65.2 gvs0.12 g

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

Find Nuts and Seeds rich in Fat

19%6.13g

Saturated Fat

0.047%0.015g

6.13 gvs0.015 g

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

Find Nuts and Seeds rich in Saturated Fat

568%9.1g

Omega 3

0.44%0.007g

9.1 gvs0.007 g

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

Find Nuts and Seeds rich in Omega 3

224%38g

Omega 6

0.11%0.018g

38 gvs0.018 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

10.5%13.7g

Carbohydrate

9.04%11.8g

13.7 gvs11.8 g

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

Find Nuts and Seeds rich in Carbohydrate

3.6%2.6g

Sugars

13%9.35g

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

2.6 gvs9.35 g

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

Find Nuts and Seeds rich in Sugars

0.12%0.09g

Fructose

≤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]

0.09 gvsNA g

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

Find Nuts and Seeds rich in Fructose

%0.08g

Glucose

0.08 gvsNA g

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

Find Nuts and Seeds rich in Glucose

%2.43g

Sucrose

2.43 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

17.6%6.7g

Fiber

6.3%2.4g

6.7 gvs2.4 g

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

Find Nuts and Seeds rich in Fiber

27%15.2g

Protein

1.68%0.94g

15.2 gvs0.94 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Walnutsvs Oranges

0.11%1μg

Vitamin A

1.22%11μg

RAE, retinol activity equivalents

1 μgvs11 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

28.4%0.34mg

Vitamin B1

7.25%0.087mg

Thiamine

0.34 mgvs0.087 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

11.5%0.15mg

Vitamin B2

3.08%0.04mg

Riboflavin

0.15 mgvs0.04 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

7.03%1.13mg

Vitamin B3

1.76%0.28mg

Niacin, nicotinic acid, niacinamide

1.13 mgvs0.28 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.4%0.57mg

Vitamin B5

5%0.25mg

Pantothenic acid

0.57 mgvs0.25 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

41.3%0.54mg

Vitamin B6

4.6%0.06mg

Pyridoxine

0.54 mgvs0.06 mg

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

Find Nuts and Seeds rich in Vitamin B6

57.7%17.3μg

Vitamin B7

Biotin

17.3 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

24.5%98μg

Vitamin B9

7.5%30μg

Folates and Folic Acid

98 μgvs30 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.44%1.3mg

Vitamin C

59%53.2mg

Ascorbic acid

1.3 mgvs53.2 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

4.67%0.7mg

Vitamin E

1.2%0.18mg

Tocopherols and Tocotrienols

0.7 mgvs0.18 mg

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

Find Nuts and Seeds rich in Vitamin E

2.25%2.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.7 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Walnutsvs Oranges

9.8%98mg

Calcium

4%40mg

98 mgvs40 mg

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

Find Nuts and Seeds rich in Calcium

176%1.6mg

Copper

5%0.045mg

1.6 mgvs0.045 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

36.4%2.9mg

Iron

1.25%0.1mg

2.9 mgvs0.1 mg

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

Find Nuts and Seeds rich in Iron

37.6%158mg

Magnesium

2.4%10mg

158 mgvs10 mg

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

Find Nuts and Seeds rich in Magnesium

148%3.4mg

Manganese

1.1%0.025mg

3.4 mgvs0.025 mg

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

Find Nuts and Seeds rich in Manganese

46.7%21μg

Molybdenum

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

21 μgvsNA μg

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

Find Nuts and Seeds rich in Molybdenum

49.4%346mg

Phosphorus

2%14mg

346 mgvs14 mg

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

Find Nuts and Seeds rich in Phosphorus

13%441mg

Potassium

5.32%181mg

441 mgvs181 mg

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

Find Nuts and Seeds rich in Potassium

8.9%4.9μg

Selenium

0.91%0.5μg

4.9 μgvs0.5 μg

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

Find Nuts and Seeds rich in Selenium

0.13%2mg

Sodium

0%0mg

2 mgvs0 mg

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

Find Nuts and Seeds rich in Sodium

28%3.1mg

Zinc

0.64%0.07mg

3.1 mgvs0.07 mg

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

Find Nuts and Seeds rich in Zinc

0.11%4.07g

Water

2.34%86.8g

4.07 gvs86.8 g

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

Find Nuts and Seeds rich in Water

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

English Walnuts have 3.9 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 9 times more Vitamin B6, 3.3 times more Vitamin B9, 3.9 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 11 times more Vitamin A and 40.9 times more Vitamin C than English Walnuts.
Both English Walnuts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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.
While Raw Oranges contain 21.3 times more Water than English Walnuts.

Comparison of macro-nutrients per 100 grams:

English Walnuts have 13.9 times more Energy, 543.4 times more Fat, 408.4 times more Saturated Fat, 1297.1 times more Omega 3, 2116.3 times more Omega 6, 2.8 times more Fiber and 16.2 times more Protein than Raw Oranges.
While Raw Oranges contain 3.6 times more Sugars than English Walnuts.
Both English Walnuts and Raw Oranges have similar amounts of Carbohydrate per 100 g.
Both English Walnuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

WalnutsVS Glazed WalnutsOrangesVS Glazed WalnutsWalnutsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 grams WalnutsVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: