Comparing Nutrients in 14 ounces Hickorynuts VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Hickorynuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	90% 2608kcal	98% 2850kcal	2900kcal per day for Men 19-50 years
Fat	263% 255g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	87.3% 28g	148% 47.4g	32g per day for Men 19-50 years
Omega 3	260% 4.16g	48.6% 0.78g	1.6g per day for Men 19-50 years
Omega 6	481% 82g	30.4% 5.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	41% 53g	130g per day for Men 19-50 years
Sugars	NA	22.7% 16.4g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	67% 25.4g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	90% 50.5g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	287% 3.44mg	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.95mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	110% 1.42mg	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	39.7% 159μg	9.92% 39.7μg	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	8.8% 7.94mg	3.1% 2.78mg	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	NA	15% 2.26mg	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

	Hickorynuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	24.2% 242mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	325% 2.93mg	251% 2.26mg	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	105% 8.4mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	796% 18.3mg	524% 12mg	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	191% 1334mg	112% 786mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hickorynuts vs Roasted Macadamia Nuts:

• Dried Hickorynuts have 1.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B5, 4 times more Vitamin B9 and 2.9 times more Vitamin C than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 2.5 times more Vitamin B3 and 1.9 times more Vitamin B6 than Dried Hickorynuts.
• Both Dried Hickorynuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hickorynuts vs Roasted Macadamia Nuts:

• Dried Hickorynuts have 1.3 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium and 3.3 times more Zinc than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.4 times more Selenium than Dried Hickorynuts.
• Both Dried Hickorynuts and Dry Roasted Macadamia Nuts have similar amounts of Calcium and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Hickorynuts have 5.3 times more Omega 3, 15.8 times more Omega 6, 1.4 times more Carbohydrate and 1.6 times more Protein than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.7 times more Saturated Fat than Dried Hickorynuts.
• Both Dried Hickorynuts and Dry Roasted Macadamia Nuts have similar amounts of Energy, Fat and Fiber per 14 oz.
• Both Dried Hickorynuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.