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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Dry Roasted Macadamia Nuts with Salt has 2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Oil Roasted Cashew Nuts with Salt.
• While 1 kg of Oil Roasted Cashew Nuts with Salt contains 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.
• Both Dry Roasted Macadamia Nuts with Salt and Oil Roasted Cashew 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 Dry Roasted Macadamia Nuts with Salt as well as Oil Roasted Cashew 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 Dry Roasted Macadamia Nuts with Salt vs Oil Roasted Cashew Nuts with Salt:

• 1 kilogram of Dry Roasted Macadamia Nuts with Salt has 1.6 times more Calcium and 1.8 times more Manganese than Oil Roasted Cashew Nuts with Salt.
• While 1 kg of Oil Roasted Cashew Nuts with Salt contains 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.
• Both Dry Roasted Macadamia Nuts with Salt and Oil Roasted Cashew Nuts with Salt contain similar levels of Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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