Comparing Nutrients in 1 pound Hickorynuts VS Macadamia Nuts

Macros Ratio

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

Macro Nutrients

	Hickorynuts	Macadamia Nuts	Recommended Dietary Allowance
Energy	103% 2980kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	301% 292g	354% 344g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	171% 54.7g	32g per day for Men 19-50 years
Omega 3	297% 4.75g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	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	63.7% 82.8g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 20g	g per day for Men 19-50 years
Fiber	76.4% 29g	103% 39g	38g per day for Men 19-50 years
Protein	103% 57.7g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	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	452% 5.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	68.8% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	45.4% 181μg	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	10% 9.07mg	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	NA	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hickorynuts	Macadamia Nuts	Recommended Dietary Allowance
Calcium	27.7% 277mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	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	120% 9.6mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	909% 21mg	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	218% 1524mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	49% 1669mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	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	178% 19.5mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.17% 6.17g	3700g per day for Men 19-50 years

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

• Dried Hickorynuts have 2.3 times more Vitamin B5, 3.6 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Hickorynuts as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hickorynuts vs Macadamia Nuts:

• Dried Hickorynuts have 1.3 times more Magnesium, 1.8 times more Phosphorus, 2.3 times more Selenium and 3.3 times more Zinc than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 1.4 times more Calcium and 1.7 times more Iron than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Copper, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Hickorynuts have 5.1 times more Omega 3, 15.9 times more Omega 6, 1.3 times more Carbohydrate and 1.6 times more Protein than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 1.7 times more Saturated Fat and 1.3 times more Fiber than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Energy and Fat per 1 lb.
• Both Dried Hickorynuts as well as Raw Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.