Comparing Nutrients in 1 kilogram Roasted Macadamia Nuts VS Florida Oranges

Macros Ratio

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

Macro Nutrients

	Roasted Macadamia Nuts	Florida Oranges	Recommended Dietary Allowance
Energy	248% 7180kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	784% 761g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	373% 119g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	123% 1.96g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	88.8% 115g	130g per day for Men 19-50 years
Sugars	57% 41.4g	126% 91g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	211% 80g	63% 24g	38g per day for Men 19-50 years
Protein	139% 78g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	592% 7.1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	39.2% 0.51mg	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	25% 100μg	42.5% 170μg	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	7.78% 7mg	500% 450mg	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	38% 5.7mg	12% 1.8mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	70% 700mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	633% 5.7mg	43.3% 0.39mg	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	331% 26.5mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1320% 30.4mg	10.4% 0.24mg	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	283% 1980mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.44% 16g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Macadamia Nuts versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Macadamia Nuts vs Florida Oranges:

• 1 kilogram of Roasted Macadamia Nuts has 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 Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.7 times more Vitamin B9 and 64.3 times more Vitamin C than Dry Roasted Macadamia Nuts.
• 1 kilogram of Roasted Macadamia Nuts have insufficient amounts of Vitamin C
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E
• Both Dry Roasted Macadamia Nuts as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Macadamia Nuts vs Florida Oranges:

• 1 kilogram of Roasted Macadamia Nuts has 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 Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 54.1 times more Water than Dry Roasted Macadamia Nuts.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Macadamia Nuts has 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 Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.2 times more Sugars than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Florida Oranges offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein