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Comparing Nutrients in 7 ounces Roasted Macadamia NutsVS Oranges

Macros Ratio

Protein Fat Carbs

Roasted Macadamia Nuts
4%
89%
7%
Oranges
7%
2%
91%
7 oz ▼

Macro Nutrients

49%1425kcal
Energy
3.2%93kcal
1425 kcalvs93 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
156%151g
Fat
0.25%0.24g
151 gvs0.24 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
74%23.7g
Saturated Fat
0.093%0.03g
23.7 gvs0.03 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
24.3%0.39g
Omega 3
0.87%0.014g
0.39 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
15.2%2.6g
Omega 6
0.21%0.036g
2.6 gvs0.036 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
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
20.4%26.6g
Carbohydrate
18%23.3g
26.6 gvs23.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
11.3%8.2g
Sugars
25.6%18.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.2 gvs18.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.19%0.14g
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]
0.14 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.14g
Glucose
NA
0.14 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%7.94g
Sucrose
NA
7.94 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
41.8%16g
Fiber
12.5%4.76g
16 gvs4.76 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
27.6%15.5g
Protein
3.33%1.87g
15.5 gvs1.87 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
2.43%22μg
RAE, retinol activity equivalents
0 μgvs22 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
117%1.4mg
Vitamin B1
14.4%0.17mg
Thiamine
1.4 mgvs0.17 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
13.3%0.17mg
Vitamin B2
6.1%0.079mg
Riboflavin
0.17 mgvs0.079 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
28.2%4.5mg
Vitamin B3
3.5%0.56mg
Niacin, nicotinic acid, niacinamide
4.5 mgvs0.56 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
24%1.2mg
Vitamin B5
9.92%0.5mg
Pantothenic acid
1.2 mgvs0.5 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
55%0.71mg
Vitamin B6
9.16%0.12mg
Pyridoxine
0.71 mgvs0.12 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 .

Find Nuts and Seeds rich in Vitamin B7
4.96%20μg
Vitamin B9
15%59.5μg
Folates and Folic Acid
20 μgvs59.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
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
1.54%1.4mg
Vitamin C
117%106mg
Ascorbic acid
1.4 mgvs106 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
7.54%1.13mg
Vitamin E
2.4%0.36mg
Tocopherols and Tocotrienols
1.13 mgvs0.36 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

14%139mg
Calcium
7.94%79.4mg
139 mgvs79.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
126%1.13mg
Copper
9.92%0.089mg
1.13 mgvs0.089 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 .

Find Nuts and Seeds rich in Fluoride
65.7%5.26mg
Iron
2.5%0.2mg
5.26 mgvs0.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
55.8%234mg
Magnesium
4.72%20mg
234 mgvs20 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
262%6.02mg
Manganese
2.16%0.05mg
6.02 mgvs0.05 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 .

Find Nuts and Seeds rich in Molybdenum
56%393mg
Phosphorus
3.97%27.8mg
393 mgvs27.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
21%720mg
Potassium
10.6%359mg
720 mgvs359 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
42.2%23.2μg
Selenium
1.8%0.99μg
23.2 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.53%7.94mg
Sodium
0%0mg
7.94 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
23.3%2.56mg
Zinc
1.26%0.14mg
2.56 mgvs0.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.086%3.2g
Water
4.65%172g
3.2 gvs172 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Roasted Macadamia Nuts vs Oranges:
Comparing minerals per 7 ounces for Roasted Macadamia Nuts vs Oranges:
Comparison of macro-nutrients per 7 ounces:



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