Comparing Nutrients in 1 pound 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	112% 3257kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	356% 345g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	43.8% 57g	130g per day for Men 19-50 years
Sugars	26% 18.8g	53% 38.6g	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	0.44% 0.32g	14% 10.2g	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	% 0.32g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 18g	% 19.4g	g per day for Men 19-50 years
Fiber	95% 36.3g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	63% 35.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	268% 3.22mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	27.6% 0.36mg	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	11.3% 45.4μg	38.6% 154μg	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	3.53% 3.18mg	298% 268mg	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	17.2% 2.6mg	4.54% 0.68mg	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	31.8% 318mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	19.7% 0.18mg	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	150% 12mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	599% 13.8mg	5.7% 0.13mg	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	128% 898mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 pound:

• 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 1 lb.
• Both Dry Roasted Macadamia Nuts as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.