Comparing Nutrients in 7 ounces Macadamia Nuts VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Macadamia Nuts	Florida Oranges	Recommended Dietary Allowance
Energy	49% 1425kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	155% 150g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	74.8% 24g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	17.6% 23g	130g per day for Men 19-50 years
Sugars	12.5% 9.07g	25% 18g	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	% 8.8g	NA	g per day for Men 19-50 years
Fiber	45% 17g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	28% 15.7g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	7.8% 0.1mg	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	5.46% 22μg	8.43% 33.7μg	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	2.65% 2.4mg	99% 89.3mg	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	7.14% 1.07mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Florida Oranges	Recommended Dietary Allowance
Calcium	17% 169mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	8.6% 0.077mg	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	92% 7.32mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	2.07% 0.048mg	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	53.3% 373mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	4.67% 173g	3700g per day for Men 19-50 years

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

• Raw Macadamia Nuts have 12 times more Vitamin B1, 4.1 times more Vitamin B2, 6.2 times more Vitamin B3, 3 times more Vitamin B5, 5.4 times more Vitamin B6 and 3 times more Vitamin E than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 1.5 times more Vitamin B9 and 37.5 times more Vitamin C than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Macadamia Nuts vs Florida Oranges:

• Raw Macadamia Nuts have 2 times more Calcium, 19.4 times more Copper, 41 times more Iron, 13 times more Magnesium, 172.1 times more Manganese, 15.7 times more Phosphorus, 2.2 times more Potassium, 7.2 times more Selenium and 16.3 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 64.1 times more Water than Raw Macadamia Nuts.

Comparison of macro-nutrients per 7 ounces:

• Raw Macadamia Nuts have 15.6 times more Energy, 360.8 times more Fat, 482.4 times more Saturated Fat, 18.7 times more Omega 3, 41.8 times more Omega 6, 3.6 times more Fiber and 11.3 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 2 times more Sugars than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Raw Florida Oranges have similar amounts of Carbohydrate per 7 oz.
• Both Raw Macadamia Nuts as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.