Comparing Nutrients in 1 kilogram Hickorynuts VS Macadamia Nuts

Macros Ratio

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

Macro Nutrients

	Hickorynuts	Macadamia Nuts	Recommended Dietary Allowance
Energy	227% 6570kcal	248% 7180kcal	2900kcal per day for Men 19-50 years
Fat	664% 644g	781% 758g	97g per day for Men 19-50 years
Saturated Fat	220% 70.4g	377% 121g	32g per day for Men 19-50 years
Omega 3	654% 10.5g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	76.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 183g	106% 138g	130g per day for Men 19-50 years
Sugars	NA	63% 45.7g	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	NA	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 44.3g	g per day for Men 19-50 years
Fiber	168% 64g	226% 86g	38g per day for Men 19-50 years
Protein	227% 127g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	723% 8.67mg	996% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	155% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	350% 17.5mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.92mg	212% 2.75mg	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	100% 400μg	27.5% 110μg	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	22.2% 20mg	13.3% 12mg	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	NA	36% 5.4mg	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

	Hickorynuts	Macadamia Nuts	Recommended Dietary Allowance
Calcium	61% 610mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	820% 7.38mg	840% 7.56mg	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	265% 21mg	461% 37mg	8mg per day for Men 19-50 years
Magnesium	412% 1730mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	2004% 46mg	1796% 41.3mg	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	480% 3360mg	269% 1880mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	108% 3680mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	392% 43mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Hickorynuts vs Macadamia Nuts:

• Dried Hickorynuts have 2.3 times more Vitamin B5, 3.6 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Vitamin B2 per 1 kg.
• Both Dried Hickorynuts as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hickorynuts vs Macadamia Nuts:

• Dried Hickorynuts have 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.
• While Raw Macadamia Nuts contain 1.4 times more Calcium and 1.7 times more Iron than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Copper, Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Hickorynuts have 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.
• While Raw Macadamia Nuts contain 1.7 times more Saturated Fat and 1.3 times more Fiber than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Energy and Fat per 1 kg.
• Both Dried Hickorynuts as well as Raw Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.