Comparing Nutrients in 1 pound Roasted Macadamia Nuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Roasted Macadamia Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	112% 3257kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	356% 345g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	229% 73g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	41% 53.3g	130g per day for Men 19-50 years
Sugars	26% 18.8g	14.6% 10.6g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 10.6g	g per day for Men 19-50 years
Fiber	95% 36.3g	89.5% 34g	38g per day for Men 19-50 years
Protein	63% 35.3g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	35.2% 0.46mg	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	25% 100μg	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	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	17.2% 2.6mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Brazilnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	599% 13.8mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS Brazilnuts per 1 lb

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

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

• 1 pound of Roasted Macadamia Nuts has 2.5 times more Vitamin B2, 7.7 times more Vitamin B3, 3.3 times more Vitamin B5 and 3.6 times more Vitamin B6 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.2 times more Vitamin B9 and 9.9 times more Vitamin E than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Brazilnuts provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dry Roasted Macadamia Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Roasted Macadamia Nuts has 2.5 times more Manganese than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.3 times more Calcium, 3.1 times more Copper, 3.2 times more Magnesium, 3.7 times more Phosphorus, 1.8 times more Potassium, 163.8 times more Selenium and 3.1 times more Zinc than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Brazilnuts contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Macadamia Nuts has 5.4 times more Omega 3 and 1.8 times more Sugars than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.4 times more Saturated Fat, 18.7 times more Omega 6 and 1.8 times more Protein than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Brazilnuts offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per one pound.