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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	112% 3248kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	356% 345g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	100% 32g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	913% 155g	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	80% 104g	130g per day for Men 19-50 years
Sugars	26% 18.8g	19.5% 14g	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% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 18g	% 10.8g	g per day for Men 19-50 years
Fiber	95% 36.3g	127% 48g	38g per day for Men 19-50 years
Protein	63% 35.3g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	Oil Roasted Sunflower Seeds	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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	599% 13.8mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Macadamia Nuts with Salt VS Oil Roasted Sunflower Seeds 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 Sunflower Seeds 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 Sunflower Seeds:

• 1 pound of Dry Roasted Macadamia Nuts with Salt has 2.2 times more Vitamin B1 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.2 times more Vitamin B2, 1.8 times more Vitamin B3, 11.5 times more Vitamin B5, 2.2 times more Vitamin B6, 23.4 times more Vitamin B9, 63.7 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• 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 Sunflower Seed Kernels 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 Sunflower Seeds:

• 1 pound of Dry Roasted Macadamia Nuts with Salt has 1.5 times more Manganese and 117.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.2 times more Copper, 1.6 times more Iron, 5.8 times more Phosphorus, 1.3 times more Potassium, 6.7 times more Selenium and 4 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Oil Roasted Sunflower Seeds contain similar levels of Calcium and Magnesium 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, 1.5 times more Fat, 1.7 times more Saturated Fat, 2.4 times more Omega 3 and 1.3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 26.3 times more Omega 6, 1.8 times more Carbohydrate, 1.3 times more Fiber and 2.6 times more Protein than Dry Roasted Macadamia Nuts with Salt.