Comparing Nutrients in 1 pound Macadamia Nuts VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Macadamia Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	112% 3257kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	354% 344g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	171% 54.7g	169% 54g	32g per day for Men 19-50 years
Omega 3	58.4% 0.93g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	34.8% 5.9g	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	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	26% 18.8g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 20g	% 18g	g per day for Men 19-50 years
Fiber	103% 39g	95% 36.3g	38g per day for Men 19-50 years
Protein	64% 36g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Roasted Macadamia Nuts	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	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.8% 3.44mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	125% 1.63mg	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	11.3% 45.4μg	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	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	16.3% 2.45mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	38.6% 386mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	381% 3.43mg	287% 2.6mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	815% 18.7mg	599% 13.8mg	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	128% 898mg	700mg per day for Men 19-50 years
Potassium	49% 1669mg	48.4% 1647mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	0.17% 6.17g	0.2% 7.3g	3700g per day for Men 19-50 years

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

• Raw Macadamia Nuts have 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.7 times more Vitamin C than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.3 times more Vitamin B6 than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 1 lb.
• Both Raw Macadamia Nuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Macadamia Nuts have 1.2 times more Calcium, 1.3 times more Copper, 1.4 times more Iron and 1.4 times more Manganese than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 3.3 times more Selenium than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of macro-nutrients per 1 lb
• Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Raw Macadamia Nuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.