Comparing Nutrients in 1 kilogram Oil Roasted Cashew Nuts with Salt VS Dry Roasted Macadamia Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Energy	200% 5810kcal	247% 7160kcal	2900kcal per day for Men 19-50 years
Fat	492% 478g	784% 761g	97g per day for Men 19-50 years
Saturated Fat	265% 84.8g	373% 119g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	123% 1.96g	1.6g per day for Men 19-50 years
Omega 6	499% 84.8g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	99% 128g	130g per day for Men 19-50 years
Sugars	69% 50g	57% 41.4g	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	1.1% 0.8g	0.97% 0.7g	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	% 0.8g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 48.4g	% 40g	g per day for Men 19-50 years
Fiber	87% 33g	211% 80g	38g per day for Men 19-50 years
Protein	301% 168g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.63mg	592% 7.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	121% 6.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	276% 3.6mg	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	62.5% 250μg	25% 100μg	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	3.33% 3mg	7.78% 7mg	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	61.3% 9.2mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	2270% 20.4mg	633% 5.7mg	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	756% 60.5mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	650% 2730mg	281% 1180mg	420mg per day for Men 19-50 years
Manganese	725% 16.7mg	1320% 30.4mg	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	759% 5310mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	369% 203μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	205% 3080mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	486% 53.5mg	117% 13mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashew Nuts with Salt VS Dry Roasted Macadamia Nuts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Cashew Nuts with Salt versus 1 kg of Dry Roasted Macadamia Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Cashew Nuts with Salt vs Dry Roasted Macadamia Nuts with Salt:

• 1 kilogram of Oil Roasted Cashew Nuts with Salt has 2.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B9, 1.6 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• While 1 kg of Dry Roasted Macadamia Nuts with Salt contains 2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin K
• Both Oil Roasted Cashew Nuts with Salt as well as Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Cashew Nuts with Salt vs Dry Roasted Macadamia Nuts with Salt:

• 1 kilogram of Oil Roasted Cashew Nuts with Salt has 3.6 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 2.7 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium and 4.1 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• While 1 kg of Dry Roasted Macadamia Nuts with Salt contains 1.6 times more Calcium and 1.8 times more Manganese than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt contain similar levels of Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Cashew Nuts with Salt has 6.5 times more Omega 6, 2.4 times more Carbohydrate, 1.2 times more Sugars and 2.2 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• While 1 kg of Dry Roasted Macadamia Nuts with Salt contains 1.6 times more Fat, 1.4 times more Saturated Fat, 2.9 times more Omega 3 and 2.4 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt offer comparable quantities of Energy per one kilogram.