Comparing Nutrients in 7 ounces Oranges with Peel VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Oranges with Peel	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	49% 1425kcal	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	23.7% 30.8g	20.4% 26.6g	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	23.5% 8.93g	41.8% 16g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	14% 139mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.086% 3.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Roasted Macadamia Nuts per 7 oz

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

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

• 7 ounces of Oranges with Peel have 3 times more Vitamin B9 and 101.4 times more Vitamin C than Roasted Macadamia Nuts.
• While 7 oz of Dry Roasted Macadamia Nuts contain 7.1 times more Vitamin B1, 1.7 times more Vitamin B2, 4.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.9 times more Vitamin B6 than Raw Oranges with Peel .
• 7 ounces of Roasted Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 51.1 times more Water than Roasted Macadamia Nuts.
• While 7 oz of Dry Roasted Macadamia Nuts contain 10 times more Copper, 3.3 times more Iron, 8.4 times more Magnesium, 9 times more Phosphorus, 1.9 times more Potassium, 16.7 times more Selenium and 11.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Roasted Macadamia Nuts contain similar levels of Calcium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Macadamia Nuts contain 11.4 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, 1.8 times more Fiber and 6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Roasted Macadamia Nuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6