Comparing Nutrients in 1 pound 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	7.2% 209kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	169% 54g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	57% 41.5g	26% 18.8g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	28.6% 11g	95% 36.3g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	125% 1.63mg	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	19.3% 77μg	11.3% 45.4μg	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	227% 204mg	3.53% 3.18mg	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	5.44% 0.82mg	17.2% 2.6mg	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	19.5% 195mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	287% 2.6mg	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	5.1% 0.41mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	599% 13.8mg	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	7.78% 54.4mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.2% 7.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Florida Oranges has 1.7 times more Vitamin B9 and 64.3 times more Vitamin C than Roasted Macadamia Nuts.
• While 1 lb of Dry Roasted Macadamia Nuts contains 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.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E
• 1 pound 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 one pound.

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2.2 times more Sugars than Roasted Macadamia Nuts.
• While 1 lb of Dry Roasted Macadamia Nuts contains 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 one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein