Comparing Nutrients in 14 ounces Macadamia Nuts VS Hickorynuts

Macros Ratio

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

Macro Nutrients

	Macadamia Nuts	Hickorynuts	Recommended Dietary Allowance
Energy	98% 2850kcal	90% 2608kcal	2900kcal per day for Men 19-50 years
Fat	310% 301g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	87.3% 28g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	260% 4.16g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	481% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	% 17.6g	NA	g per day for Men 19-50 years
Fiber	90% 34g	67% 25.4g	38g per day for Men 19-50 years
Protein	56% 31.4g	90% 50.5g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Hickorynuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	395% 4.74mg	287% 3.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	139% 6.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	58.6% 0.76mg	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	11% 43.7μg	39.7% 159μg	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	5.3% 4.76mg	8.8% 7.94mg	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	14.3% 2.14mg	NA	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

	Macadamia Nuts	Hickorynuts	Recommended Dietary Allowance
Calcium	33.7% 337mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	325% 2.93mg	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	183% 14.6mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	713% 16.4mg	796% 18.3mg	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	107% 746mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	156% 17mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Hickorynuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Macadamia Nuts versus 14 oz of Hickorynuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Macadamia Nuts have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Hickorynuts.
• While 14 oz of Dried Hickorynuts contain 2.3 times more Vitamin B5, 3.6 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Macadamia Nuts.
• 14 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw Macadamia Nuts as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Macadamia Nuts vs Hickorynuts:

• 14 ounces of Macadamia Nuts have 1.4 times more Calcium and 1.7 times more Iron than Hickorynuts.
• While 14 oz of Dried Hickorynuts contain 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.
• Both Macadamia Nuts and Hickorynuts contain similar levels of Copper, Manganese and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Macadamia Nuts have 1.7 times more Saturated Fat and 1.3 times more Fiber than Hickorynuts.
• While 14 oz of Dried Hickorynuts contain 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.
• Both Macadamia Nuts and Hickorynuts offer comparable quantities of Energy and Fat per 14 ounces.