Comparing Nutrients in 1 pound Roasted Macadamia Nuts VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Pecans	5%	88%	7%

Macro Nutrients

	Roasted Macadamia Nuts	Pecans	Recommended Dietary Allowance
Energy	112% 3257kcal	108% 3134kcal	2900kcal per day for Men 19-50 years
Fat	356% 345g	337% 326g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	87.6% 28g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	280% 4.47g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	550% 94g	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	48.4% 63g	130g per day for Men 19-50 years
Sugars	26% 18.8g	25% 18g	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	0.25% 0.18g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 18g	% 17.7g	g per day for Men 19-50 years
Fiber	95% 36.3g	115% 43.5g	38g per day for Men 19-50 years
Protein	63% 35.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	268% 3.22mg	249% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	78.3% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	343% 103μg	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	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	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Pecans	Recommended Dietary Allowance
Calcium	31.8% 318mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	605% 5.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.13% 45.4μg	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	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	599% 13.8mg	887% 20.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	157% 70.8μg	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	179% 1256mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	31.3% 17.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	187% 20.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS Pecans per 1 lb

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

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

• 1 pound of Roasted Macadamia Nuts has 1.9 times more Vitamin B3 and 1.7 times more Vitamin B6 than Pecans.
• While 1 lb of Pecans nuts contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.2 times more Vitamin B9, 2.5 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Pecans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Roasted Macadamia Nuts have insufficient amounts of Vitamin K
• Both Dry Roasted Macadamia Nuts as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Roasted Macadamia Nuts has 3.1 times more Selenium than Pecans.
• While 1 lb of Pecans nuts contains 2.1 times more Copper, 1.5 times more Manganese, 1.4 times more Phosphorus and 3.5 times more Zinc than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Pecans contain similar levels of Calcium, Iron, Magnesium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Macadamia Nuts has 1.9 times more Saturated Fat than Pecans.
• While 1 lb of Pecans nuts contains 5 times more Omega 3 and 15.8 times more Omega 6 than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Pecans offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per one pound.