Comparing Nutrients in 300 calories Dry Roasted Macadamia Nuts with Salt VS With Peanuts Dry Roasted Mixed Nuts with Salt

Weight per 300 calories

• Dry Roasted Macadamia Nuts with Salt: 42g
• With Peanuts Dry Roasted Mixed Nuts with Salt: 50.5g

Dry Roasted Macadamia Nuts with Salt have 1.2 times more energy per 100g than With Peanuts Dry Roasted Mixed Nuts with Salt. It has very high energy density when compared to other foods. With Peanuts Dry Roasted Mixed Nuts with Salt having very high energy density.

Which food has more nutrients per 300 calories - Dry Roasted Macadamia Nuts with Salt or With Peanuts Dry Roasted Mixed Nuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	26.8% 26g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	31.3% 5.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.14% 5.38g	9.85% 13g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	3.34% 2.42g	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	0.04% 0.029g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 1.68g	NA	g per day for Men 19-50 years
Fiber	8.82% 3.35g	12% 4.55g	38g per day for Men 19-50 years
Protein	5.83% 3.26g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	With Peanuts Dry Roasted Mixed 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	24.8% 0.3mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	11.5% 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	1.05% 4.2μg	6.3% 25.3μg	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	0.33% 0.29mg	0.22% 0.2mg	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	1.6% 0.24mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.43% 6.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	2.93% 29.3mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	71.8% 0.65mg	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	14% 1.1mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	11.8% 49.4mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	42.5% 0.98mg	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	12% 83mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	4.47% 152mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	9.86% 148mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	0.018% 0.67g	0.024% 0.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Roasted Macadamia Nuts with Salt vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• Dry Roasted Macadamia Nuts with Salt have 2.9 times more Vitamin B1 than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 2.8 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B5, 6 times more Vitamin B9, 23.1 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and With Peanuts Dry Roasted Mixed Nuts with Salt have similar amounts of Vitamin B6 per 300 kcal.
• Both Dry Roasted Macadamia Nuts with Salt as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Roasted Macadamia Nuts with Salt vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• Dry Roasted Macadamia Nuts with Salt have 1.3 times more Manganese and 1.3 times more Selenium than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 2.7 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus, 2.3 times more Potassium and 3.6 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and With Peanuts Dry Roasted Mixed Nuts with Salt have similar amounts of Calcium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Macadamia Nuts with Salt have 1.2 times more Fat and 1.5 times more Saturated Fat than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 9.7 times more Omega 6, 2.4 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fiber and 2.7 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and With Peanuts Dry Roasted Mixed Nuts with Salt have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Dry Roasted Macadamia Nuts with Salt as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.