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Comparing Nutrients in 300 calories Roasted Macadamia NutsVS Oranges

Weight per 300 calories

Roasted Macadamia Nuts
41.8g
Oranges
638g

Roasted Macadamia Nuts have 15.3 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Roasted Macadamia Nuts or Oranges?

Macros Ratio

Protein Fat Carbs

Roasted Macadamia Nuts
4%
89%
7%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
32.8%31.8g
Fat
0.79%0.77g
31.8 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
15.6%5g
Saturated Fat
0.3%0.096g
5 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
5.1%0.082g
Omega 3
2.8%0.045g
0.082 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
3.2%0.54g
Omega 6
0.68%0.11g
0.54 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
4.3%5.6g
Carbohydrate
57.7%75g
5.6 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
2.4%1.73g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.73 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.04%0.029g
Fructose
NA
≤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]
0.029 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.029g
Glucose
NA
0.029 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%1.67g
Sucrose
NA
1.67 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
8.8%3.34g
Fiber
40.3%15.3g
3.34 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
5.8%3.25g
Protein
10.7%6g
3.25 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
0 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
24.7%0.3mg
Vitamin B1
46.3%0.56mg
Thiamine
0.3 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
2.8%0.036mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.036 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
5.94%0.95mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
0.95 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
5.04%0.25mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.25 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
11.5%0.15mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.15 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
1.04%4.18μg
Vitamin B9
48%191μg
Folates and Folic Acid
4.18 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.32%0.29mg
Vitamin C
377%340mg
Ascorbic acid
0.29 mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
1.6%0.24mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
0.24 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

2.92%29.2mg
Calcium
25.5%255mg
29.2 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
26.5%0.24mg
Copper
32%0.29mg
0.24 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
14%1.1mg
Iron
7.98%0.64mg
1.1 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
11.7%49.3mg
Magnesium
15%64mg
49.3 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
55%1.27mg
Manganese
6.94%0.16mg
1.27 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
12%82.7mg
Phosphorus
12.8%89.4mg
82.7 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
4.46%152mg
Potassium
34%1155mg
152 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
8.9%4.9μg
Selenium
5.8%3.2μg
4.9 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.11%1.67mg
Sodium
0%0mg
1.67 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
4.9%0.54mg
Zinc
4.06%0.45mg
0.54 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.018%0.67g
Water
15%554g
0.67 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 300 calories of Roasted Macadamia Nuts vs Oranges:
Comparing minerals per 300 calories for Roasted Macadamia Nuts vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: