Comparing Nutrients in 14 ounces Florida Oranges VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Florida Oranges	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	6.3% 183kcal	98% 2850kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	148% 47.4g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	48.6% 0.78g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	30.4% 5.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	41% 53g	130g per day for Men 19-50 years
Sugars	50% 36.3g	22.7% 16.4g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	25% 9.53g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	110% 1.42mg	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	17% 67.5μg	9.92% 39.7μg	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	198% 179mg	3.1% 2.78mg	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	4.76% 0.71mg	15% 2.26mg	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

	Florida Oranges	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	17% 171mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	251% 2.26mg	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	4.47% 0.36mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	524% 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	6.8% 47.6mg	112% 786mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Roasted Macadamia Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Roasted Macadamia Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Florida Oranges have 1.7 times more Vitamin B9 and 64.3 times more Vitamin C than Roasted Macadamia Nuts.
• While 14 oz of Dry Roasted Macadamia Nuts contain 7.1 times more Vitamin B1, 2.2 times more Vitamin B2, 5.7 times more Vitamin B3, 2.4 times more Vitamin B5, 7 times more Vitamin B6 and 3.2 times more Vitamin E than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E
• 14 ounces of Roasted Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Florida Oranges have 54.1 times more Water than Roasted Macadamia Nuts.
• While 14 oz of Dry Roasted Macadamia Nuts contain 1.6 times more Calcium, 14.6 times more Copper, 29.4 times more Iron, 11.8 times more Magnesium, 126.5 times more Manganese, 16.5 times more Phosphorus, 2.1 times more Potassium, 23.4 times more Selenium and 16.1 times more Zinc than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 2.2 times more Sugars than Roasted Macadamia Nuts.
• While 14 oz of Dry Roasted Macadamia Nuts contain 15.6 times more Energy, 362.3 times more Fat, 477.9 times more Saturated Fat, 17.8 times more Omega 3, 42 times more Omega 6, 3.3 times more Fiber and 11.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Roasted Macadamia Nuts offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein