Comparing Nutrients in 1 kilogram Macadamia Nuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Macadamia Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	248% 7180kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	781% 758g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	377% 121g	179% 57g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	258% 335g	130g per day for Men 19-50 years
Sugars	63% 45.7g	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	% 44.3g	NA	g per day for Men 19-50 years
Fiber	226% 86g	NA	38g per day for Men 19-50 years
Protein	141% 79g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	996% 12mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	212% 2.75mg	526% 6.84mg	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	27.5% 110μg	283% 1130μg	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	13.3% 12mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	NA	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

	Macadamia Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	85% 850mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	840% 7.56mg	744% 6.7mg	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	461% 37mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1796% 41.3mg	583% 13.4mg	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	269% 1880mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Dried Beechnuts per 1 kg

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

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

• 1 kilogram of Macadamia Nuts has 3.9 times more Vitamin B1 and 2.8 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.3 times more Vitamin B2, 2.5 times more Vitamin B6, 10.3 times more Vitamin B9 and 12.9 times more Vitamin C than Raw Macadamia Nuts.
• Both Macadamia Nuts and Dried Beechnuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw Macadamia Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Macadamia Nuts vs Dried Beechnuts:

• 1 kilogram of Macadamia Nuts has 85 times more Calcium, 1.5 times more Iron, more Magnesium, 3.1 times more Manganese, more Phosphorus and 3.6 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.8 times more Potassium and 7.6 times more Sodium than Raw Macadamia Nuts.
• Both Macadamia Nuts and Dried Beechnuts contain similar levels of Copper per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Macadamia Nuts has 1.2 times more Energy, 1.5 times more Fat, 2.1 times more Saturated Fat and 1.3 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 8.3 times more Omega 3, 14.2 times more Omega 6 and 2.4 times more Carbohydrate than Raw Macadamia Nuts.