Comparing Nutrients in 14 ounces Roasted Macadamia Nuts VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Roasted Macadamia Nuts	Navel Oranges	Recommended Dietary Allowance
Energy	98% 2850kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	311% 302g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	148% 47.4g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	48.6% 0.78g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	30.4% 5.17g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	46.5% 33.7g	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	0.38% 0.28g	12.3% 8.93g	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	% 0.28g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 16g	% 17g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	23% 8.73g	38g per day for Men 19-50 years
Protein	55.2% 31g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	235% 2.8mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9.03mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.42mg	24% 0.31mg	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	9.92% 39.7μg	33.7% 135μg	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	3.1% 2.78mg	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.26mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Navel Oranges	Recommended Dietary Allowance
Calcium	27.8% 278mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	17% 0.15mg	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	131% 10.5mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	112% 468mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	524% 12mg	5% 0.12mg	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	112% 786mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Macadamia Nuts vs Navel Oranges:

• Dry Roasted Macadamia Nuts have 10.4 times more Vitamin B1, 1.7 times more Vitamin B2, 5.4 times more Vitamin B3, 2.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 3.8 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 3.4 times more Vitamin B9 and 84.4 times more Vitamin C than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Roasted Macadamia Nuts vs Navel Oranges:

• Dry Roasted Macadamia Nuts have 1.6 times more Calcium, 14.6 times more Copper, 20.4 times more Iron, 10.7 times more Magnesium, 104.7 times more Manganese, 8.6 times more Phosphorus, 2.2 times more Potassium, more Selenium and 16.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 53.4 times more Water than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Macadamia Nuts have 14.7 times more Energy, 507.2 times more Fat, 702.8 times more Saturated Fat, 21.8 times more Omega 3, 56.7 times more Omega 6, 3.6 times more Fiber and 8.6 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Sugars and 32.1 times more Fructose than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Raw Navel Oranges have similar amounts of Carbohydrate per 14 oz.
• Both Dry Roasted Macadamia Nuts as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.