Comparing Nutrients in 500 calories Florida Oranges VS Roasted Macadamia Nuts

Weight per 500 calories

• Florida Oranges: 1087g
• Roasted Macadamia Nuts: 69.6g

Dry Roasted Macadamia Nuts have 15.6 times more energy per unit of mass than Raw Florida Oranges, which is very high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	54.6% 53g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	26% 8.3g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	8.53% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	5.34% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	7.17% 9.3g	130g per day for Men 19-50 years
Sugars	137% 99g	3.98% 2.9g	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	0.067% 0.049g	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	% 0.049g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	68.6% 26g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	9.7% 5.42g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	41.2% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	4.66% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	19.2% 0.25mg	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	46% 185μg	1.74% 6.96μg	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	543% 489mg	0.54% 0.49mg	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	13% 1.96mg	2.65% 0.4mg	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	46.7% 467mg	4.87% 48.7mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	44% 0.4mg	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	12.2% 0.98mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	19.6% 82mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	92% 2.1mg	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	18.6% 130mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	7.43% 253mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	15% 8.15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.8mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	8.17% 0.9mg	11mg per day for Men 19-50 years
Water	25.6% 947g	0.03% 1.12g	3700g per day for Men 19-50 years

Florida Oranges VS Roasted Macadamia Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Roasted Macadamia Nuts?

Lets compare vitamin content per 500 calories of Florida Oranges vs Roasted Macadamia Nuts:

• 500 calories of Florida Oranges have more Vitamin A, 2.2 times more Vitamin B1, 7.2 times more Vitamin B2, 2.7 times more Vitamin B3, 6.5 times more Vitamin B5, 2.2 times more Vitamin B6, 26.5 times more Vitamin B9, 1003.4 times more Vitamin C and 4.9 times more Vitamin E than Roasted Macadamia Nuts.
• 500 calories of Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Florida Oranges as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Florida Oranges have 9.6 times more Calcium, 1.3 times more Magnesium, 7.3 times more Potassium and 844.8 times more Water than Roasted Macadamia Nuts.
• While 500 kcal of Dry Roasted Macadamia Nuts contain 1.9 times more Iron, 8.1 times more Manganese and 1.5 times more Selenium than Raw Florida Oranges.
• Both Florida Oranges and Roasted Macadamia Nuts contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium
• 500 calories of Roasted Macadamia Nuts lack sufficient amounts of Calcium and Potassium
• Both Raw Florida Oranges as well as Dry Roasted Macadamia Nuts lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 13.5 times more Carbohydrate, 34.5 times more Sugars, 4.7 times more Fiber and 1.4 times more Protein than Roasted Macadamia Nuts.
• While 500 kcal of Dry Roasted Macadamia Nuts contain 23.2 times more Fat and 30.6 times more Saturated Fat than Raw Florida Oranges.
• Both Florida Oranges and Roasted Macadamia Nuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Macadamia Nuts provide inadequate amounts of Carbohydrate and Protein
• Both Raw Florida Oranges as well as Dry Roasted Macadamia Nuts provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.