Comparing Nutrients in 1 pound Navel Oranges VS Roasted Macadamia Nuts

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	7.66% 222kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	169% 54g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 18g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	95% 36.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel 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	7.37% 0.59mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	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	10.5% 390g	0.2% 7.3g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A, 3.4 times more Vitamin B9 and 84.4 times more Vitamin C than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 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.
• Both Raw Navel Oranges as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Raw Navel Oranges have 53.4 times more Water than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 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.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 2.1 times more Sugars and 32.1 times more Fructose than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 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.
• Both Raw Navel Oranges and Dry Roasted Macadamia Nuts have similar amounts of Carbohydrate per 1 lb.
• Both Raw Navel Oranges as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.