Comparing Nutrients in 1 kilogram Roasted Macadamia Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Macadamia Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	248% 7180kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	784% 761g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	373% 119g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	123% 1.96g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	158% 206g	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	303% 115g	38g per day for Men 19-50 years
Protein	139% 78g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Toasted Sunflower Seeds	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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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

	Roasted Macadamia Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	70% 700mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	633% 5.7mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1320% 30.4mg	919% 21mg	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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS Toasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Macadamia Nuts vs Toasted Sunflower Seeds:

• 1 kilogram of Roasted Macadamia Nuts has 2.2 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.3 times more Vitamin B2, 1.8 times more Vitamin B3, 11.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 23.8 times more Vitamin B9 than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Macadamia Nuts vs Toasted Sunflower Seeds:

• 1 kilogram of Roasted Macadamia Nuts has 1.2 times more Calcium and 1.4 times more Manganese than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.2 times more Copper, 2.6 times more Iron, 5.8 times more Phosphorus, 1.4 times more Potassium and 4.1 times more Zinc than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Toasted Sunflower Seeds contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Macadamia Nuts has 1.3 times more Fat, 2 times more Saturated Fat and 2.5 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 28.7 times more Omega 6, 1.5 times more Carbohydrate, 1.4 times more Fiber and 2.2 times more Protein than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy per one kilogram.