Comparing Nutrients in 14 ounces Dry Roasted Macadamia Nuts with Salt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Blanched Almonds	Recommended Dietary Allowance
Energy	98% 2842kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	311% 302g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	148% 47.4g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	48.6% 0.78g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	30.4% 5.17g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	57% 74g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	25.3% 18.4g	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	0.38% 0.28g	0% 0g	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	% 0.28g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 16g	% 17.7g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	103% 39.3g	38g per day for Men 19-50 years
Protein	55.2% 31g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	235% 2.8mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9.03mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.42mg	35% 0.46mg	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	9.92% 39.7μg	48.6% 194μg	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	3.1% 2.78mg	0% 0mg	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	15% 2.26mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	27.8% 278mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	453% 4.08mg	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	131% 10.5mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	112% 468mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	524% 12mg	317% 7.3mg	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	112% 786mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	93% 1401mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Roasted Macadamia Nuts with Salt vs Blanched Almonds:

• Dry Roasted Macadamia Nuts with Salt have 3.7 times more Vitamin B1, 1.9 times more Vitamin B5 and 3.1 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 8.2 times more Vitamin B2, 1.5 times more Vitamin B3, 4.9 times more Vitamin B9 and 41.7 times more Vitamin E than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Dry Roasted Macadamia Nuts with Salt vs Blanched Almonds:

• Dry Roasted Macadamia Nuts with Salt have 1.7 times more Manganese, 3.7 times more Selenium and 18.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Calcium, 1.8 times more Copper, 2.3 times more Magnesium, 2.4 times more Phosphorus, 1.8 times more Potassium and 2.3 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Blanched Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Macadamia Nuts with Salt have 1.2 times more Energy, 1.4 times more Fat, 3 times more Saturated Fat and 49 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 9.5 times more Omega 6, 1.5 times more Carbohydrate and 2.7 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Blanched Almonds have similar amounts of Sugars and Fiber per 14 oz.
• Both Dry Roasted Macadamia Nuts with Salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.