Comparing Nutrients in 500 calories Roasted Macadamia Nuts VS Valencia Oranges

Weight per 500 calories

• Roasted Macadamia Nuts: 69.6g
• Valencia Oranges: 1020g

Roasted Macadamia Nuts have 14.7 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 500 calories - Roasted Macadamia Nuts or Valencia Oranges?

Macros Ratio

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

Macro Nutrients

	Roasted Macadamia Nuts	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	8.53% 0.14g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.17% 9.3g	93% 121g	130g per day for Men 19-50 years
Sugars	3.98% 2.9g	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	0.067% 0.049g	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	% 0.049g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	14.7% 5.57g	67% 25.5g	38g per day for Men 19-50 years
Protein	9.7% 5.42g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.2% 0.49mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.66% 0.061mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	49.5% 0.64mg	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	1.74% 6.96μg	99% 398μg	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	0.54% 0.49mg	550% 495mg	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	2.65% 0.4mg	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

	Roasted Macadamia Nuts	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.87% 48.7mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	42% 0.38mg	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	23% 1.85mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	10.2% 0.23mg	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	19.7% 138mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	7.43% 253mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	15% 8.15μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.17% 0.9mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Macadamia Nuts 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, 57.1 times more Vitamin B9 and 1015.2 times more Vitamin C than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Macadamia Nuts vs Valencia Oranges:

• Dry Roasted Macadamia Nuts have 2 times more Iron, 9 times more Manganese and 1.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8.4 times more Calcium, 1.3 times more Phosphorus, 7.2 times more Potassium and 785.8 times more Water than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Raw Valencia Oranges have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Macadamia Nuts have 17.3 times more Fat, 23.3 times more Saturated Fat and 2 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13 times more Carbohydrate, 4.6 times more Fiber and 2 times more Protein than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Raw Valencia Oranges have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Dry Roasted Macadamia Nuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.