Comparing Nutrients in 7 ounces Roasted Macadamia Nuts VS 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	49% 1425kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.6g	18% 23.6g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 7.94g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	13% 4.96g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	9.6% 0.13mg	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	4.96% 20μg	19.3% 77.4μg	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	1.54% 1.4mg	107% 96mg	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	7.54% 1.13mg	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	14% 139mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	8.16% 0.073mg	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	65.7% 5.26mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	262% 6.02mg	2% 0.046mg	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	56% 393mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Macadamia Nuts vs Valencia Oranges:

• Dry Roasted Macadamia Nuts have 8.2 times more Vitamin B1, 2.2 times more Vitamin B2, 8.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 5.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 3.9 times more Vitamin B9 and 69.3 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 7 oz.

Comparing minerals per 7 ounces for Roasted Macadamia Nuts vs Valencia Oranges:

• Dry Roasted Macadamia Nuts have 1.8 times more Calcium, 15.4 times more Copper, 29.4 times more Iron, 11.8 times more Magnesium, 132 times more Manganese, 11.6 times more Phosphorus, 2 times more Potassium and 21.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 53.6 times more Water than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Macadamia Nuts have 14.7 times more Energy, 253.6 times more Fat, 341.3 times more Saturated Fat, 12.3 times more Omega 3, 29.6 times more Omega 6, 3.2 times more Fiber and 7.5 times more Protein than Raw Valencia Oranges.
• Both Dry Roasted Macadamia Nuts and Raw Valencia Oranges have similar amounts of Carbohydrate per 7 oz.
• Both Dry Roasted Macadamia Nuts as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.