Comparing Nutrients in 14 ounces Macadamia Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Macadamia Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	98% 2850kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	310% 301g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	61% 79.4g	130g per day for Men 19-50 years
Sugars	25% 18g	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	% 17.6g	% 9.92g	g per day for Men 19-50 years
Fiber	90% 34g	90% 34g	38g per day for Men 19-50 years
Protein	56% 31.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	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	395% 4.74mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	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	11% 43.7μg	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	5.3% 4.76mg	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	14.3% 2.14mg	931% 140mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	33.7% 337mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	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	183% 14.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	713% 16.4mg	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	107% 746mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B6, 20.6 times more Vitamin B9 and 65.1 times more Vitamin E than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin C per 14 oz.
• Both Raw Macadamia Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Macadamia Nuts vs Sunflower Seeds:

• Raw Macadamia Nuts have 2.1 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 3.5 times more Phosphorus, 1.8 times more Potassium, 14.7 times more Selenium and 3.8 times more Zinc than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dried Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Macadamia Nuts have 1.2 times more Energy, 1.5 times more Fat, 2.7 times more Saturated Fat, 3.4 times more Omega 3 and 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.8 times more Omega 6, 1.4 times more Carbohydrate and 2.6 times more Protein than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Raw Macadamia Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.