Comparing Nutrients in 1 kilogram Macadamia Nuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Macadamia Nuts	Oranges with Peel	Recommended Dietary Allowance
Energy	248% 7180kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	781% 758g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	377% 121g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	119% 155g	130g per day for Men 19-50 years
Sugars	63% 45.7g	NA	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	% 44.3g	NA	g per day for Men 19-50 years
Fiber	226% 86g	118% 45g	38g per day for Men 19-50 years
Protein	141% 79g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	996% 12mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	212% 2.75mg	71.5% 0.93mg	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	27.5% 110μg	75% 300μg	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	13.3% 12mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	85% 850mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	840% 7.56mg	63.3% 0.57mg	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	461% 37mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1796% 41.3mg	NA	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	269% 1880mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Macadamia Nuts vs Oranges with Peel :

• 1 kilogram of Macadamia Nuts has 12 times more Vitamin B1, 3.2 times more Vitamin B2, 4.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 3 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.7 times more Vitamin B9 and 59.2 times more Vitamin C than Raw Macadamia Nuts.
• 1 kilogram of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw Macadamia Nuts as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Macadamia Nuts vs Oranges with Peel :

• 1 kilogram of Macadamia Nuts has 1.2 times more Calcium, 13.3 times more Copper, 4.6 times more Iron, 9.3 times more Magnesium, 8.5 times more Phosphorus, 1.9 times more Potassium, 5.1 times more Selenium and 11.8 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 60.5 times more Water than Raw Macadamia Nuts.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Macadamia Nuts has 11.4 times more Energy, 252.6 times more Fat, 344.6 times more Saturated Fat, 12.9 times more Omega 3, 29.5 times more Omega 6, 1.9 times more Fiber and 6.1 times more Protein than Oranges with Peel .
• Both Macadamia Nuts and Oranges with Peel offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6