Comparing Nutrients in 7 ounces Oranges with Peel VS Macadamia Nuts

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Macadamia Nuts	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	45% 17g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	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	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	2.65% 2.4mg	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	7.14% 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

	Oranges with Peel	Macadamia Nuts	Recommended Dietary Allowance
Calcium	14% 139mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	92% 7.32mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.073% 2.7g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oranges with Peel have 2.7 times more Vitamin B9 and 59.2 times more Vitamin C than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 12 times more Vitamin B1, 3.2 times more Vitamin B2, 4.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Oranges with Peel .
• 7 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 60.5 times more Water than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 13.3 times more Copper, 4.6 times more Iron, 9.3 times more Magnesium, 8.5 times more Phosphorus, 1.9 times more Potassium, 5.1 times more Selenium and 11.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and 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 Raw Macadamia Nuts contain 11.4 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, 1.9 times more Fiber and 6.1 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and 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

Frequently Asked Questions about Oranges with Peel VS Macadamia Nuts

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and reduce inflammation. Macadamia nuts are rich in healthy fats, fiber, and minerals like magnesium, which can support heart health and reduce cholesterol levels. Both are nutritious options, but oranges with peel provide more vitamin C and antioxidants, while macadamia nuts offer healthy fats and minerals.

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

Eating more oranges with peel would likely be more beneficial for weight loss compared to macadamia nuts. Oranges are low in calories, high in fiber, and rich in vitamin C, which can help boost metabolism and aid in weight loss. The peel of the orange also contains additional fiber and nutrients. Macadamia nuts, on the other hand, are high in calories and fat, so consuming them in large quantities may not be ideal for weight loss.

Should I eat more Oranges with Peel 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 balanced diet that includes a variety of plant-based protein sources. Oranges with peel are a good source of vitamin C and fiber, but they do not provide significant protein for muscle building. Macadamia nuts, on the other hand, are a good source of healthy fats and protein, making them a better choice for muscle growth. Incorporating a variety of plant-based protein sources such as nuts, seeds, legumes, and whole grains will help support muscle growth and overall health.

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

Oranges with peel have a lower environmental impact compared to Macadamia Nuts. Oranges are typically grown in a more sustainable manner, requiring less water, land, and resources compared to Macadamia Nuts. Additionally, the production of Macadamia Nuts often involves deforestation and higher carbon emissions. Therefore, choosing oranges over Macadamia Nuts can be a more environmentally friendly choice.