Comparing Nutrients in 1 kilogram Dry Roasted Macadamia Nuts with Salt VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Potato Skin	Recommended Dietary Allowance
Energy	247% 7160kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	784% 761g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	373% 119g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	123% 1.96g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	96% 124g	130g per day for Men 19-50 years
Sugars	57% 41.4g	NA	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	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	211% 80g	65.8% 25g	38g per day for Men 19-50 years
Protein	139% 78g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	Potato Skin	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	70% 700mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	633% 5.7mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	1320% 30.4mg	262% 6mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.44% 16g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Macadamia Nuts with Salt VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Macadamia Nuts with Salt versus 1 kg of Potato Skin 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 Potato Skin:

• 1 kilogram of Dry Roasted Macadamia Nuts with Salt has 33.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3, 2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.7 times more Vitamin B9 and 16.3 times more Vitamin C than Dry Roasted Macadamia Nuts with Salt.
• 1 kilogram of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Dry Roasted Macadamia Nuts with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Macadamia Nuts with Salt vs Potato Skin:

• 1 kilogram of Dry Roasted Macadamia Nuts with Salt has 2.3 times more Calcium, 1.3 times more Copper, 5.1 times more Magnesium, 5 times more Manganese, 5.2 times more Phosphorus, 39 times more Selenium, 35.3 times more Sodium and 3.7 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 51.7 times more Water than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Potato Skin contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Macadamia Nuts with Salt has 12.3 times more Energy, 760.8 times more Fat, 459.5 times more Saturated Fat, 19.6 times more Omega 3, 40.7 times more Omega 6, 3.2 times more Fiber and 3 times more Protein than Potato Skin.
• Both Dry Roasted Macadamia Nuts with Salt and Potato Skin offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6