Comparing Nutrients in 7 ounces Navel Oranges VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Navel Oranges	Macadamia Nuts	Recommended Dietary Allowance
Energy	3.35% 97kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	155% 150g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	74.8% 24g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	21% 27.4g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 8.8g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	45% 17g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	7.14% 1.07mg	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

	Navel Oranges	Macadamia Nuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	92% 7.32mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Macadamia Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Macadamia Nuts:

• 7 ounces of Navel Oranges have 3.1 times more Vitamin B9 and 49.3 times more Vitamin C than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 17.6 times more Vitamin B1, 3.2 times more Vitamin B2, 5.8 times more Vitamin B3, 2.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 3.6 times more Vitamin E than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw Navel 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 Navel Oranges vs Macadamia Nuts:

• 7 ounces of Navel Oranges have 63.2 times more Water than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 2 times more Calcium, 19.4 times more Copper, 28.4 times more Iron, 11.8 times more Magnesium, 142.4 times more Manganese, 8.2 times more Phosphorus, 2.2 times more Potassium, more Selenium and 16.3 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.9 times more Sugars and 32.1 times more Fructose than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 14.7 times more Energy, 505.1 times more Fat, 709.5 times more Saturated Fat, 22.9 times more Omega 3, 56.3 times more Omega 6, 3.9 times more Fiber and 8.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Macadamia Nuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Navel Oranges VS Macadamia Nuts

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. Macadamia nuts are rich in healthy fats, fiber, and minerals like magnesium and manganese, which can support heart health and brain function. Both are nutritious options, but navel oranges are lower in calories and higher in vitamin C compared to macadamia nuts.

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

Navel oranges are a lower calorie and higher fiber option compared to macadamia nuts, making them a better choice for weight loss. Oranges are also rich in vitamin C and antioxidants, which can support overall health and weight management. Incorporating a variety of fruits and vegetables into your diet, along with other whole plant-based foods, can help you achieve your weight loss goals more effectively.

Should I eat more Navel 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 a variety of plant-based protein sources. Navel oranges are a good source of vitamin C and fiber, but they do not provide significant protein for muscle growth. Macadamia nuts, on the other hand, are a good source of healthy fats and some protein, making them a better choice for muscle building. However, it is recommended to include a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet to support muscle growth and overall health.

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

Producing Macadamia Nuts generally has a lower environmental impact compared to Navel Oranges. Macadamia trees require less water, fertilizer, and pesticides to grow, making them a more sustainable option. Additionally, Macadamia Nuts have a higher yield per acre compared to Navel Oranges, further reducing their environmental footprint.