Comparing Nutrients in 1 kilogram Macadamia Nuts VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Macadamia Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	248% 7180kcal	248% 7180kcal	2900kcal per day for Men 19-50 years
Fat	781% 758g	784% 761g	97g per day for Men 19-50 years
Saturated Fat	377% 121g	373% 119g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	123% 1.96g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	103% 134g	130g per day for Men 19-50 years
Sugars	63% 45.7g	57% 41.4g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 44.3g	% 40g	g per day for Men 19-50 years
Fiber	226% 86g	211% 80g	38g per day for Men 19-50 years
Protein	141% 79g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Roasted Macadamia Nuts	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	592% 7.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	121% 6.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	212% 2.75mg	276% 3.6mg	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	25% 100μg	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	7.78% 7mg	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	36% 5.4mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	85% 850mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	840% 7.56mg	633% 5.7mg	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	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	281% 1180mg	420mg per day for Men 19-50 years
Manganese	1796% 41.3mg	1320% 30.4mg	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	283% 1980mg	700mg per day for Men 19-50 years
Potassium	108% 3680mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	117% 13mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.44% 16g	3700g per day for Men 19-50 years

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

• Raw Macadamia Nuts have 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.7 times more Vitamin C than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.3 times more Vitamin B6 than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 1 kg.
• Both Raw Macadamia Nuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Macadamia Nuts have 1.2 times more Calcium, 1.3 times more Copper, 1.4 times more Iron and 1.4 times more Manganese than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 3.3 times more Selenium than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of macro-nutrients per 1 kg
• Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Raw Macadamia Nuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.