Comparing Nutrients in 300 calories Roasted Macadamia Nuts VS Oil Roasted Mixed Nuts no Peanuts

Weight per 300 calories

• Roasted Macadamia Nuts: 41.8g
• Oil Roasted Mixed Nuts no Peanuts: 48.8g

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 Oil Roasted Mixed Nuts no Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Roasted Macadamia Nuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.8% 31.8g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	32% 5.43g	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	8.36% 11g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	NA	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	% 1.67g	NA	g per day for Men 19-50 years
Fiber	8.8% 3.34g	7.06% 2.7g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.054% 0.49μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.04% 0.25mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	6.75% 0.088mg	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	6.83% 27.3μg	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	0.32% 0.29mg	0.27% 0.24mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	2.92% 29.2mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	97% 0.88mg	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	15.7% 1.25mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49.3mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	33% 0.75mg	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	12% 82.7mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.67mg	0.36% 5.37mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	20.7% 2.27mg	11mg per day for Men 19-50 years
Water	0.018% 0.67g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Macadamia Nuts vs Oil Roasted Mixed Nuts no Peanuts:

• Dry Roasted Macadamia Nuts have 1.2 times more Vitamin B1 and 1.7 times more Vitamin B6 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 6.5 times more Vitamin B2, 1.9 times more Vitamin B5 and 6.5 times more Vitamin B9 than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Vitamin B3 per 300 kcal.
• Both Dry Roasted Macadamia Nuts as well as Oil Roasted Mixed Nuts no Salt and Peanuts 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 Oil Roasted Mixed Nuts no Peanuts:

• Dry Roasted Macadamia Nuts have 1.7 times more Manganese than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.8 times more Calcium, 3.7 times more Copper, 2.5 times more Magnesium, 2.6 times more Phosphorus, 1.7 times more Potassium and 4.2 times more Zinc than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Macadamia Nuts have 1.2 times more Fiber than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.5 times more Omega 3, 10 times more Omega 6, 1.9 times more Carbohydrate and 2.3 times more Protein than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Energy, Fat and Saturated Fat per 300 kcal.
• Both Dry Roasted Macadamia Nuts as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.