Comparing Nutrients in 7 ounces Valencia Oranges VS Macadamia Nuts

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Macadamia Nuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	155% 150g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	74.8% 24g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	15% 2.57g	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	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.07g	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	% 8.8g	g per day for Men 19-50 years
Fiber	13% 4.96g	45% 17g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Macadamia Nuts	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	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	42% 0.55mg	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	5.46% 22μg	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	2.65% 2.4mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Macadamia Nuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	167% 1.5mg	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	92% 7.32mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	356% 8.2mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Macadamia Nuts per 7 oz

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

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

• 7 ounces of Valencia Oranges have 3.5 times more Vitamin B9 and 40.4 times more Vitamin C than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 13.7 times more Vitamin B1, 4.1 times more Vitamin B2, 9 times more Vitamin B3, 3 times more Vitamin B5 and 4.4 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Valencia Oranges have 63.5 times more Water than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 2.1 times more Calcium, 20.4 times more Copper, 41 times more Iron, 13 times more Magnesium, 179.6 times more Manganese, 11.1 times more Phosphorus, 2.1 times more Potassium and 21.7 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 Raw Macadamia Nuts contain 14.7 times more Energy, 252.6 times more Fat, 344.6 times more Saturated Fat, 12.9 times more Omega 3, 29.5 times more Omega 6, 3.4 times more Fiber and 7.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Macadamia Nuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Valencia Oranges VS Macadamia Nuts

What are the health benefits of Valencia Oranges compared to Macadamia Nuts?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Macadamia nuts, on the other hand, are rich in healthy fats, vitamins, and minerals which can support heart health, brain function, and reduce inflammation. Both are nutritious options, but Valencia oranges are lower in calories and fat, making them a lighter snack choice.

Can I lose weight easier by eating more Valencia Oranges or Macadamia Nuts?

Valencia oranges are a lower calorie option compared to macadamia nuts, which are high in calories due to their fat content. Therefore, if weight loss is your goal, choosing Valencia oranges over macadamia nuts may be a more effective option as they are lower in calories and higher in fiber, helping you feel full and satisfied with fewer calories.

Should I eat more Valencia Oranges or more Macadamia Nuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Macadamia nuts are a good source of healthy fats but are lower in protein. Valencia oranges, on the other hand, are not a significant source of protein. For muscle gain, it would be more beneficial to include protein-rich plant-based foods such as legumes, tofu, tempeh, seitan, and edamame in your diet.

What is the environmental impact of producing Valencia Oranges compared to Macadamia Nuts?

Valencia Oranges have a lower environmental impact compared to Macadamia Nuts. Oranges require less water, land, and resources to grow, making them a more sustainable option. Macadamia nuts, on the other hand, require more water and resources to cultivate, leading to a higher environmental footprint.