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Comparing Nutrients in 1 kilogram Roasted Macadamia NutsVS Oranges

Macros Ratio

Protein Fat Carbs

Roasted Macadamia Nuts
4%
89%
7%
Oranges
7%
2%
91%
1 kg ▼

Macro Nutrients

248%7180kcal
Energy
16.2%470kcal
7180 kcalvs470 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
784%761g
Fat
1.24%1.2g
761 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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373%119g
Saturated Fat
0.47%0.15g
119 gvs0.15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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123%1.96g
Omega 3
4.38%0.07g
1.96 gvs0.07 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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76.6%13g
Omega 6
1.06%0.18g
13 gvs0.18 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
103%134g
Carbohydrate
90%118g
134 gvs118 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
57%41.4g
Sugars
129%94g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
41.4 gvs94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.97%0.7g
Fructose
NA
≤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]
0.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.7g
Glucose
NA
0.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%40g
Sucrose
NA
40 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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211%80g
Fiber
63%24g
80 gvs24 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
139%78g
Protein
16.8%9.4g
78 gvs9.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
12.2%110μg
RAE, retinol activity equivalents
0 μgvs110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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592%7.1mg
Vitamin B1
72.5%0.87mg
Thiamine
7.1 mgvs0.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
67%0.87mg
Vitamin B2
30.8%0.4mg
Riboflavin
0.87 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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142%22.7mg
Vitamin B3
17.6%2.82mg
Niacin, nicotinic acid, niacinamide
22.7 mgvs2.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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121%6.03mg
Vitamin B5
50%2.5mg
Pantothenic acid
6.03 mgvs2.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
276%3.6mg
Vitamin B6
46%0.6mg
Pyridoxine
3.6 mgvs0.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%100μg
Vitamin B9
75%300μg
Folates and Folic Acid
100 μgvs300 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
7.78%7mg
Vitamin C
591%532mg
Ascorbic acid
7 mgvs532 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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38%5.7mg
Vitamin E
12%1.8mg
Tocopherols and Tocotrienols
5.7 mgvs1.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

70%700mg
Calcium
40%400mg
700 mgvs400 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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633%5.7mg
Copper
50%0.45mg
5.7 mgvs0.45 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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331%26.5mg
Iron
12.5%1mg
26.5 mgvs1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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281%1180mg
Magnesium
24%100mg
1180 mgvs100 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1320%30.4mg
Manganese
11%0.25mg
30.4 mgvs0.25 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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283%1980mg
Phosphorus
20%140mg
1980 mgvs140 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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107%3630mg
Potassium
53.2%1810mg
3630 mgvs1810 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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213%117μg
Selenium
9.1%5μg
117 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2.67%40mg
Sodium
0%0mg
40 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
117%13mg
Zinc
6.36%0.7mg
13 mgvs0.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.44%16g
Water
23.4%868g
16 gvs868 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Roasted Macadamia Nuts vs Oranges:
Comparing minerals per 1 kilogram for Roasted Macadamia Nuts vs Oranges:
Comparison of macro-nutrients per 1 kilogram:



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