Comparing Nutrients in 1 pound Hickorynuts VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Hickorynuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	103% 2980kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	301% 292g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	169% 54g	32g per day for Men 19-50 years
Omega 3	297% 4.75g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	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	63.7% 82.8g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	76.4% 29g	95% 36.3g	38g per day for Men 19-50 years
Protein	103% 57.7g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	328% 3.93mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	45.4% 181μg	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	10% 9.07mg	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	NA	17.2% 2.6mg	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

	Hickorynuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	27.7% 277mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	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	120% 9.6mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	909% 21mg	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	218% 1524mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	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	178% 19.5mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.2% 7.3g	3700g per day for Men 19-50 years

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

• Dried Hickorynuts have 1.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B5, 4 times more Vitamin B9 and 2.9 times more Vitamin C than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 2.5 times more Vitamin B3 and 1.9 times more Vitamin B6 than Dried Hickorynuts.
• Both Dried Hickorynuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Hickorynuts have 1.3 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium and 3.3 times more Zinc than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.4 times more Selenium than Dried Hickorynuts.
• Both Dried Hickorynuts and Dry Roasted Macadamia Nuts have similar amounts of Calcium and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Hickorynuts have 5.3 times more Omega 3, 15.8 times more Omega 6, 1.4 times more Carbohydrate and 1.6 times more Protein than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.7 times more Saturated Fat than Dried Hickorynuts.
• Both Dried Hickorynuts and Dry Roasted Macadamia Nuts have similar amounts of Energy, Fat and Fiber per 1 lb.
• Both Dried Hickorynuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.