Comparing Nutrients in 1 pound Macadamia Nuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Macadamia Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	112% 3257kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	354% 344g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	171% 54.7g	81% 26g	32g per day for Men 19-50 years
Omega 3	58.4% 0.93g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	117% 152g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	103% 39g	NA	38g per day for Men 19-50 years
Protein	64% 36g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	452% 5.42mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.8% 3.44mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	239% 3.1mg	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	12.5% 50μg	128% 513μg	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	6.05% 5.44mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	NA	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

	Macadamia Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	38.6% 386mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	381% 3.43mg	338% 3.04mg	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	209% 16.7mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	815% 18.7mg	264% 6.1mg	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	122% 853mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	49% 1669mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.17% 6.17g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Dried Beechnuts per 1 lb

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

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

• 1 pound of Macadamia Nuts has 3.9 times more Vitamin B1 and 2.8 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.3 times more Vitamin B2, 2.5 times more Vitamin B6, 10.3 times more Vitamin B9 and 12.9 times more Vitamin C than Raw Macadamia Nuts.
• Both Macadamia Nuts and Dried Beechnuts provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw Macadamia Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Macadamia Nuts vs Dried Beechnuts:

• 1 pound of Macadamia Nuts has 85 times more Calcium, 1.5 times more Iron, more Magnesium, 3.1 times more Manganese, more Phosphorus and 3.6 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.8 times more Potassium and 7.6 times more Sodium than Raw Macadamia Nuts.
• Both Macadamia Nuts and Dried Beechnuts contain similar levels of Copper per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Macadamia Nuts has 1.2 times more Energy, 1.5 times more Fat, 2.1 times more Saturated Fat and 1.3 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 8.3 times more Omega 3, 14.2 times more Omega 6 and 2.4 times more Carbohydrate than Raw Macadamia Nuts.