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

Weight per 300 calories

• Roasted Macadamia Nuts: 41.8g
• With Peanuts Dry Roasted Mixed Nuts: 49.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Roasted Macadamia Nuts	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.8% 31.8g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	28.4% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.3% 5.6g	8.52% 11g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	3.4% 2.47g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.67g	% 2.47g	g per day for Men 19-50 years
Fiber	8.8% 3.34g	8.32% 3.16g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	17.2% 9.64g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	15.2% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	19.2% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.04% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	13.7% 0.18mg	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	1.04% 4.18μg	7.4% 29.7μg	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	0.32% 0.29mg	0.44% 0.4mg	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	20% 3.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.94% 5.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	2.92% 29.2mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	83.5% 0.75mg	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% 1.84mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49.3mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	56% 1.3mg	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% 82.7mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	9.35% 318mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	8.36% 4.6μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.67mg	0.13% 1.98mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	0.018% 0.67g	0.028% 1.05g	3700g per day for Men 19-50 years

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

• Dry Roasted Macadamia Nuts have 2 times more Vitamin B1 than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 5.4 times more Vitamin B2, 3.2 times more Vitamin B3, 7.1 times more Vitamin B9, 12.7 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and With Peanuts Dry Roasted Mixed Nuts no Salt have similar amounts of Vitamin B6 per 300 kcal.
• Both Dry Roasted Macadamia Nuts as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.5 times more Calcium, 3.2 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus, 2.1 times more Potassium and 3.7 times more Zinc than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and With Peanuts Dry Roasted Mixed Nuts no Salt have similar amounts of Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Macadamia Nuts have 1.2 times more Fat, 1.3 times more Saturated Fat and 2 times more Omega 3 than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 8.9 times more Omega 6, 2 times more Carbohydrate, 1.4 times more Sugars and 3 times more Protein than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and With Peanuts Dry Roasted Mixed Nuts no Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Dry Roasted Macadamia Nuts as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.