Comparing Nutrients in 1 pound Macadamia Nuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Macadamia Nuts	Roasted Cashews	Recommended Dietary Allowance
Energy	112% 3257kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	354% 344g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	171% 54.7g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	58.4% 0.93g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	204% 34.7g	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	114% 148g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	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	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	36% 13.6g	38g per day for Men 19-50 years
Protein	64% 36g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Roasted Cashews	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	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.8% 3.44mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	89.3% 1.16mg	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	78.2% 313μg	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	0% 0mg	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	16.3% 2.45mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	38.6% 386mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	381% 3.43mg	1119% 10mg	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	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	815% 18.7mg	163% 3.75mg	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	318% 2223mg	700mg per day for Men 19-50 years
Potassium	49% 1669mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.17g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Roasted Cashews per 1 lb

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

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

• 1 pound of Macadamia Nuts has 6 times more Vitamin B1 and 1.8 times more Vitamin B3 than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.6 times more Vitamin B5, 6.3 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Macadamia Nuts.
• Both Macadamia Nuts and Roasted Cashews provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• Both Raw Macadamia Nuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Macadamia Nuts has 1.9 times more Calcium and 5 times more Manganese than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 2.9 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 2.6 times more Phosphorus, 1.5 times more Potassium, 3.3 times more Selenium and 4.3 times more Zinc than Raw Macadamia Nuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Macadamia Nuts has 1.3 times more Energy, 1.6 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 2.9 times more Fiber than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 5.9 times more Omega 6, 2.4 times more Carbohydrate and 1.9 times more Protein than Raw Macadamia Nuts.
• Both Macadamia Nuts and Roasted Cashews offer comparable quantities of Sugars per one pound.