Comparing Nutrients in 7 ounces Valencia Oranges VS Dry Roasted Macadamia Nuts with Salt

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	156% 151g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 7.94g	g per day for Men 19-50 years
Fiber	13% 4.96g	41.8% 16g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	55% 0.71mg	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	19.3% 77.4μg	4.96% 20μg	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	107% 96mg	1.54% 1.4mg	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	NA	7.54% 1.13mg	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

	Valencia Oranges	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	126% 1.13mg	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	2.23% 0.18mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	262% 6.02mg	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	4.8% 33.7mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	NA	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46.7% 701mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.086% 3.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Dry Roasted Macadamia Nuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Dry Roasted Macadamia Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Valencia Oranges have 3.9 times more Vitamin B9 and 69.3 times more Vitamin C than Dry Roasted Macadamia Nuts with Salt.
• While 7 oz of Dry Roasted Macadamia Nuts with Salt contain 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.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Valencia Oranges have 53.6 times more Water than Dry Roasted Macadamia Nuts with Salt.
• While 7 oz of Dry Roasted Macadamia Nuts with Salt contain 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, more Sodium and 21.5 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Macadamia Nuts with Salt contain 14.6 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 Valencia Oranges and Dry Roasted Macadamia Nuts with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein