Comparing Nutrients in 300 calories Dry Roasted Macadamia Nuts with Salt VS Valencia Oranges

Weight per 300 calories

• Dry Roasted Macadamia Nuts with Salt: 42g
• Valencia Oranges: 612g

Dry Roasted Macadamia Nuts with Salt have 14.6 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Dry Roasted Macadamia Nuts with Salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.14% 5.38g	56% 72.8g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	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	0.04% 0.029g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 1.68g	NA	g per day for Men 19-50 years
Fiber	8.82% 3.35g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	5.83% 3.26g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.8% 0.3mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	29.7% 0.39mg	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	1.05% 4.2μg	59.7% 239μg	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	0.33% 0.29mg	330% 297mg	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	1.6% 0.24mg	NA	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

	Dry Roasted Macadamia Nuts with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.93% 29.3mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	25% 0.23mg	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	14% 1.1mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	11.8% 49.4mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	6.12% 0.14mg	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	12% 83mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	4.47% 152mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	NA	55μg per day for Men 19-50 years
Sodium	9.86% 148mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.018% 0.67g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Roasted Macadamia Nuts with Salt vs Valencia Oranges:

• Raw Valencia Oranges contain more Vitamin A, 1.8 times more Vitamin B1, 6.7 times more Vitamin B2, 1.8 times more Vitamin B3, 6.1 times more Vitamin B5, 2.6 times more Vitamin B6, 57 times more Vitamin B9 and 1012.4 times more Vitamin C than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Roasted Macadamia Nuts with Salt vs Valencia Oranges:

• Dry Roasted Macadamia Nuts with Salt have 2 times more Iron, 9 times more Manganese, more Sodium and 1.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8.3 times more Calcium, 1.3 times more Phosphorus, 7.2 times more Potassium and 783.6 times more Water than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Raw Valencia Oranges have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Macadamia Nuts with Salt have 17.4 times more Fat, 23.4 times more Saturated Fat and 2 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13.5 times more Carbohydrate, 4.6 times more Fiber and 2 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Raw Valencia Oranges have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Dry Roasted Macadamia Nuts with Salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.