Comparing Nutrients in 1 kilogram Roasted Macadamia Nuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Macadamia Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	248% 7180kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	784% 761g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	373% 119g	132% 42g	32g per day for Men 19-50 years
Omega 3	123% 1.96g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	136% 177g	130g per day for Men 19-50 years
Sugars	57% 41.4g	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 40g	% 43.8g	g per day for Men 19-50 years
Fiber	211% 80g	276% 105g	38g per day for Men 19-50 years
Protein	139% 78g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Oil Roasted Almonds	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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	91% 1.18mg	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	67.5% 270μg	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	0% 0mg	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	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	70% 700mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	633% 5.7mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	1320% 30.4mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS Oil Roasted Almonds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Macadamia Nuts vs Oil Roasted Almonds:

• 1 kilogram of Roasted Macadamia Nuts has 7.7 times more Vitamin B1, 2.6 times more Vitamin B5 and 3 times more Vitamin B6 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.7 times more Vitamin B9 and 45.6 times more Vitamin E than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Macadamia Nuts vs Oil Roasted Almonds:

• 1 kilogram of Roasted Macadamia Nuts has 1.2 times more Manganese and 2.9 times more Selenium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 4.2 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Zinc than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Macadamia Nuts has 1.4 times more Fat, 2.8 times more Saturated Fat and more Omega 3 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 10.4 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Fiber and 2.7 times more Protein than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Oil Roasted Almonds offer comparable quantities of Energy and Sugars per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3