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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	95% 2753kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	169% 54g	32g per day for Men 19-50 years
Omega 3	0% 0g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 20g	% 18g	g per day for Men 19-50 years
Fiber	125% 47.6g	95% 36.3g	38g per day for Men 19-50 years
Protein	172% 96g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Oil 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	34.8% 0.42mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	132% 1320mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.2% 7.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oil Roasted Almonds has 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 Roasted Macadamia Nuts.
• While 1 lb of Dry Roasted Macadamia Nuts contains 7.7 times more Vitamin B1, 2.6 times more Vitamin B5 and 3 times more Vitamin B6 than Oil Roasted Almonds.
• Both Oil 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 one pound.

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

• 1 pound of Oil Roasted Almonds has 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 Roasted Macadamia Nuts.
• While 1 lb of Dry Roasted Macadamia Nuts contains 2.9 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Macadamia Nuts contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

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