Comparing Nutrients in 1 pound Oil Roasted Almonds VS Macadamia Nuts

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Macadamia Nuts	Recommended Dietary Allowance
Energy	95% 2753kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	354% 344g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	171% 54.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	34.6% 5.88g	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	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	28.6% 20.7g	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	% 20g	g per day for Men 19-50 years
Fiber	125% 47.6g	103% 39g	38g per day for Men 19-50 years
Protein	172% 96g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	452% 5.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	68.8% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	96% 1.25mg	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	12.5% 50μg	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	6.05% 5.44mg	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	16.3% 2.45mg	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

	Oil Roasted Almonds	Macadamia Nuts	Recommended Dietary Allowance
Calcium	132% 1320mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	381% 3.43mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	815% 18.7mg	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	122% 853mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	49% 1669mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.17% 6.17g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of 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 Macadamia Nuts:

• 1 pound of Oil Roasted Almonds has 4.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B9 and 48.1 times more Vitamin E than Macadamia Nuts.
• While 1 lb of Raw Macadamia Nuts contains 13 times more Vitamin B1, 3.3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Almonds has 3.4 times more Calcium, 1.3 times more Copper, 2.1 times more Magnesium, 2.5 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Zinc than Macadamia Nuts.
• While 1 lb of Raw Macadamia Nuts contains 1.7 times more Manganese than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Macadamia Nuts contain similar levels of Iron and Selenium 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, 1.2 times more Fiber and 2.7 times more Protein than Macadamia Nuts.
• While 1 lb of Raw Macadamia Nuts contains 1.4 times more Fat, 2.9 times more Saturated Fat and more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Macadamia Nuts offer comparable quantities of Energy and Sugars per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3