Comparing Nutrients in 14 ounces Hickorynuts VS Macadamia Nuts

Macros Ratio

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

Macro Nutrients

	Hickorynuts	Macadamia Nuts	Recommended Dietary Allowance
Energy	90% 2608kcal	98% 2850kcal	2900kcal per day for Men 19-50 years
Fat	263% 255g	310% 301g	97g per day for Men 19-50 years
Saturated Fat	87.3% 28g	150% 48g	32g per day for Men 19-50 years
Omega 3	260% 4.16g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	481% 82g	30.3% 5.14g	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	42% 55g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	% 17.6g	g per day for Men 19-50 years
Fiber	67% 25.4g	90% 34g	38g per day for Men 19-50 years
Protein	90% 50.5g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	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	395% 4.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	61.3% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.95mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	84% 1.1mg	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	11% 43.7μg	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	5.3% 4.76mg	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	14.3% 2.14mg	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

	Hickorynuts	Macadamia Nuts	Recommended Dietary Allowance
Calcium	24.2% 242mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	325% 2.93mg	333% 3mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	796% 18.3mg	713% 16.4mg	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	107% 746mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	43% 1461mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.15% 5.4g	3700g per day for Men 19-50 years

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

• Dried Hickorynuts have 2.3 times more Vitamin B5, 3.6 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Vitamin B2 per 14 oz.
• Both Dried Hickorynuts as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hickorynuts vs Macadamia Nuts:

• Dried Hickorynuts have 1.3 times more Magnesium, 1.8 times more Phosphorus, 2.3 times more Selenium and 3.3 times more Zinc than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 1.4 times more Calcium and 1.7 times more Iron than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Copper, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Hickorynuts have 5.1 times more Omega 3, 15.9 times more Omega 6, 1.3 times more Carbohydrate and 1.6 times more Protein than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 1.7 times more Saturated Fat and 1.3 times more Fiber than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Energy and Fat per 14 oz.
• Both Dried Hickorynuts as well as Raw Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.