Comparing Nutrients in 1 kilogram Oranges VS Macadamia Nuts

Macros Ratio

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

Macro Nutrients

	Oranges	Macadamia Nuts	Recommended Dietary Allowance
Energy	16.2% 470kcal	248% 7180kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	781% 758g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	377% 121g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	76.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	106% 138g	130g per day for Men 19-50 years
Sugars	129% 94g	63% 45.7g	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	NA	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 44.3g	g per day for Men 19-50 years
Fiber	63% 24g	226% 86g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Oranges	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	996% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	155% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	212% 2.75mg	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	75% 300μg	27.5% 110μg	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	591% 532mg	13.3% 12mg	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	12% 1.8mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Macadamia Nuts	Recommended Dietary Allowance
Calcium	40% 400mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	840% 7.56mg	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	12.5% 1mg	461% 37mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	1796% 41.3mg	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	20% 140mg	269% 1880mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	108% 3680mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	118% 13mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.37% 13.6g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 2.7 times more Vitamin B9 and 44.3 times more Vitamin C than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 13.7 times more Vitamin B1, 4.1 times more Vitamin B2, 8.8 times more Vitamin B3, 3 times more Vitamin B5, 4.6 times more Vitamin B6 and 3 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Raw Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Macadamia Nuts:

• Raw Oranges have 63.8 times more Water than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 2.1 times more Calcium, 16.8 times more Copper, 36.9 times more Iron, 13 times more Magnesium, 165.2 times more Manganese, 13.4 times more Phosphorus, 2 times more Potassium, 7.2 times more Selenium and 18.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2 times more Sugars than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 15.3 times more Energy, 631.4 times more Fat, 804.1 times more Saturated Fat, 29.4 times more Omega 3, 72 times more Omega 6, 3.6 times more Fiber and 8.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Macadamia Nuts have similar amounts of Carbohydrate per 1 kg.
• Both Raw Oranges as well as Raw Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.