Comparing Nutrients in 14 ounces Macadamia Nuts VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Macadamia Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	98% 2850kcal	98% 2850kcal	2900kcal per day for Men 19-50 years
Fat	310% 301g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	148% 47.4g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	48.6% 0.78g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	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	42% 55g	41% 53g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.38% 0.28g	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	% 0.28g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 17.6g	% 16g	g per day for Men 19-50 years
Fiber	90% 34g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	56% 31.4g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	395% 4.74mg	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	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	11% 43.7μg	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	5.3% 4.76mg	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	14.3% 2.14mg	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

	Macadamia Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	33.7% 337mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	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	183% 14.6mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	713% 16.4mg	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	107% 746mg	112% 786mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Raw Macadamia Nuts have 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.7 times more Vitamin C than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.3 times more Vitamin B6 than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 14 oz.
• Both Raw Macadamia Nuts 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 Macadamia Nuts vs Roasted Macadamia Nuts:

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

Comparison of macro-nutrients per 14 ounces:

Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of macro-nutrients per 14 oz
• Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Raw Macadamia Nuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.