Comparing Nutrients in 14 ounces Dry Roasted Macadamia Nuts with Salt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	98% 2842kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	311% 302g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	148% 47.4g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	48.6% 0.78g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	30.4% 5.17g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	61% 79.4g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	14.3% 10.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 16g	% 9.92g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	90% 34g	38g per day for Men 19-50 years
Protein	55.2% 31g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	235% 2.8mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9.03mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.42mg	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.8% 278mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	112% 468mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	524% 12mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	93% 1401mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.7 times more Vitamin B6, 22.7 times more Vitamin B9, 2 times more Vitamin C and 61.7 times more Vitamin E than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Dry Roasted Macadamia Nuts with Salt vs Sunflower Seeds:

• Dry Roasted Macadamia Nuts with Salt have 1.6 times more Manganese and 39.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 3.3 times more Phosphorus, 1.8 times more Potassium, 4.5 times more Selenium and 3.9 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Dried Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Macadamia Nuts with Salt have 1.2 times more Energy, 1.5 times more Fat, 2.7 times more Saturated Fat, 3.3 times more Omega 3 and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.7 times more Omega 6, 1.6 times more Carbohydrate and 2.7 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Dry Roasted Macadamia Nuts with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.