Comparing Nutrients in 300 calories Oil Roasted Cashew Nuts with Salt VS Dry Roasted Macadamia Nuts with Salt

Weight per 300 calories

• Oil Roasted Cashew Nuts with Salt: 51.6g
• Dry Roasted Macadamia Nuts with Salt: 42g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Oil Roasted Cashew Nuts with Salt or Dry Roasted Macadamia Nuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25.4% 24.7g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.38g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.38g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	4.14% 5.38g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	2.4% 1.73g	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	0.057% 0.041g	0.04% 0.029g	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	% 0.041g	% 0.029g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 1.68g	g per day for Men 19-50 years
Fiber	4.5% 1.7g	8.82% 3.35g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	5.83% 3.26g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	24.8% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.66% 0.11mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.6% 0.15mg	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	3.23% 13μg	1.05% 4.2μg	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	0.17% 0.15mg	0.33% 0.29mg	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	3.17% 0.48mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	2.93% 29.3mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	26.5% 0.24mg	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	39% 3.12mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	11.8% 49.4mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	55.3% 1.27mg	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	39% 274mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	4.47% 152mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	9.86% 148mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.018% 0.67g	3700g per day for Men 19-50 years

Oil Roasted Cashew Nuts With Salt VS Dry Roasted Macadamia Nuts With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Cashew Nuts with Salt or Dry Roasted Macadamia Nuts with Salt?

Lets compare vitamin content per 300 calories of Oil Roasted Cashew Nuts with Salt vs Dry Roasted Macadamia Nuts with Salt:

• 300 calories of Oil Roasted Cashew Nuts with Salt have 3.1 times more Vitamin B2, 1.8 times more Vitamin B5 and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• While 300 kcal of Dry Roasted Macadamia Nuts with Salt contain 1.6 times more Vitamin B1 than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin K
• Both Oil Roasted Cashew Nuts with Salt as well as Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Cashew Nuts with Salt vs Dry Roasted Macadamia Nuts with Salt:

• 300 calories of Oil Roasted Cashew Nuts with Salt have 4.4 times more Copper, 2.8 times more Iron, 2.9 times more Magnesium, 3.3 times more Phosphorus, 2.1 times more Potassium, 2.1 times more Selenium and 5.1 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• While 300 kcal of Dry Roasted Macadamia Nuts with Salt contain 1.5 times more Manganese than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt contain similar levels of Sodium per 300 calories.
• 300 calories of Dry Roasted Macadamia Nuts with Salt lack sufficient amounts of Potassium and Zinc
• Both Oil Roasted Cashew Nuts with Salt as well as Dry Roasted Macadamia Nuts with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Cashew Nuts with Salt have 8 times more Omega 6, 2.9 times more Carbohydrate and 2.7 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• While 300 kcal of Dry Roasted Macadamia Nuts with Salt contain 1.3 times more Fat and 2 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Oil Roasted Cashew Nuts with Salt provide inadequate amounts of Fiber
• 300 calories of Dry Roasted Macadamia Nuts with Salt provide inadequate amounts of Omega 6, Carbohydrate and Protein
• Both Oil Roasted Cashew Nuts with Salt as well as Dry Roasted Macadamia Nuts with Salt provide inadequate amounts of Omega 3 in 300 calories.