Comparing Nutrients in 1 pound Roasted Almonds VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Roasted Almonds	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	94% 2712kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	169% 54g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	30.4% 22g	26% 18.8g	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	0.063% 0.045g	0.44% 0.32g	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	% 0.045g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 18g	g per day for Men 19-50 years
Fiber	130% 49.4g	95% 36.3g	38g per day for Men 19-50 years
Protein	170% 95g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	29% 0.35mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	125% 1.63mg	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	62.4% 249μg	11.3% 45.4μg	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	0% 0mg	3.53% 3.18mg	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	723% 108mg	17.2% 2.6mg	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 Almonds	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	122% 1216mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	287% 2.6mg	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	211% 17mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	599% 13.8mg	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	305% 2136mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.2% 7.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 13.8 times more Vitamin B2, 1.6 times more Vitamin B3, 5.5 times more Vitamin B9 and 41.9 times more Vitamin E than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 9.2 times more Vitamin B1, 1.9 times more Vitamin B5 and 2.6 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Roasted Macadamia Nuts:

• Dry Roasted Almonds have 3.8 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium and 2.6 times more Zinc than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.4 times more Manganese and 5.9 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 9.9 times more Omega 6, 1.6 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.4 times more Fat, 2.9 times more Saturated Fat and 19.6 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dry Roasted Macadamia Nuts have similar amounts of Energy and Sugars per 1 lb.
• Both Dry Roasted Almonds as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.