Comparing Nutrients in 1 pound Dry Roasted Macadamia Nuts with Salt VS Oil Roasted Cashew Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Oil Roasted Cashew Nuts with Salt	11%	70%	19%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	112% 3248kcal	91% 2635kcal	2900kcal per day for Men 19-50 years
Fat	356% 345g	223% 217g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	226% 38.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58g	105% 137g	130g per day for Men 19-50 years
Sugars	26% 18.8g	31.3% 22.7g	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	0.44% 0.32g	0.5% 0.36g	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	% 0.32g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 18g	% 22g	g per day for Men 19-50 years
Fiber	95% 36.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	63% 35.3g	136% 76.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	268% 3.22mg	137% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	49.2% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	113% 1.47mg	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	11.3% 45.4μg	28.3% 113μg	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	3.53% 3.18mg	1.5% 1.36mg	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	17.2% 2.6mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	1030% 9.27mg	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	150% 12mg	343% 27.4mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	295% 1238mg	420mg per day for Men 19-50 years
Manganese	599% 13.8mg	329% 7.57mg	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	128% 898mg	344% 2409mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	84.3% 2867mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	93% 1397mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	221% 24.3mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Macadamia Nuts with Salt VS Oil Roasted Cashew Nuts with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Dry Roasted Macadamia Nuts with Salt vs Oil Roasted Cashew Nuts with Salt:

• 1 pound of Dry Roasted Macadamia Nuts with Salt has 2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Oil Roasted Cashew Nuts with Salt.
• While 1 lb of Oil Roasted Cashew Nuts with Salt contains 2.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B9, 1.6 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Oil Roasted Cashew Nuts with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin K
• Both Dry Roasted Macadamia Nuts with Salt as well as Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Roasted Macadamia Nuts with Salt vs Oil Roasted Cashew Nuts with Salt:

• 1 pound of Dry Roasted Macadamia Nuts with Salt has 1.6 times more Calcium and 1.8 times more Manganese than Oil Roasted Cashew Nuts with Salt.
• While 1 lb of Oil Roasted Cashew Nuts with Salt contains 3.6 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 2.7 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium and 4.1 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Oil Roasted Cashew Nuts with Salt contain similar levels of Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Macadamia Nuts with Salt has 1.2 times more Energy, 1.6 times more Fat, 1.4 times more Saturated Fat, 2.9 times more Omega 3 and 2.4 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• While 1 lb of Oil Roasted Cashew Nuts with Salt contains 6.5 times more Omega 6, 2.4 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Oil Roasted Cashew Nuts with Salt offer comparable quantities of Sugars per one pound.