Comparing Nutrients in 500 calories Dry Roasted Cashew Nuts with Salt VS Dry Roasted Macadamia Nuts with Salt

Weight per 500 calories

• Dry Roasted Cashew Nuts with Salt: 87g
• Dry Roasted Macadamia Nuts with Salt: 69.8g

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

Discover which food has more nutrients per 500 calories - Dry Roasted Cashew Nuts with Salt or Dry Roasted Macadamia Nuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Cashew Nuts with Salt	10%	68%	22%
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%

Macro Nutrients

	Dry Roasted Cashew Nuts with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.6% 40.4g	54.8% 53g	97g per day for Men 19-50 years
Saturated Fat	25% 7.98g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	8.55% 0.14g	1.6g per day for Men 19-50 years
Omega 6	39.2% 6.67g	5.35% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	6.9% 8.96g	130g per day for Men 19-50 years
Sugars	6% 4.36g	4% 2.9g	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	NA	0.067% 0.049g	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	NA	% 0.049g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	6.88% 2.6g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	24% 13.3g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Dry 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	14.5% 0.17mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.62% 1.2mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	8.42% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	19.3% 0.25mg	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	15% 60μg	1.75% 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% 0mg	0.54% 0.49mg	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	5.34% 0.8mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Cashew Nuts with Salt	Dry Roasted Macadamia Nuts with Salt	Recommended Dietary Allowance
Calcium	3.9% 39mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	44.2% 0.4mg	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	65.3% 5.23mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	19.6% 82.4mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	92% 2.12mg	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	61% 427mg	19.8% 138mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	7.46% 253mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	15% 8.17μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	16.4% 247mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.04% 1.5g	0.03% 1.12g	3700g per day for Men 19-50 years

Dry Roasted Cashew Nuts With Salt VS Dry Roasted Macadamia Nuts With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry Roasted Cashew Nuts with Salt or Dry Roasted Macadamia Nuts with Salt?

Lets compare vitamin content per 500 calories of Dry Roasted Cashew Nuts with Salt vs Dry Roasted Macadamia Nuts with Salt:

• 500 calories of Dry Roasted Cashew Nuts with Salt have 2.9 times more Vitamin B2, 2.5 times more Vitamin B5, 8.6 times more Vitamin B9 and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• While 500 kcal of Dry Roasted Macadamia Nuts with Salt contain 2.8 times more Vitamin B1 than Dry Roasted Cashew Nuts with Salt.
• Both Dry Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• Both Dry Roasted Cashew Nuts with Salt as well as Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Dry Roasted Cashew Nuts with Salt vs Dry Roasted Macadamia Nuts with Salt:

• 500 calories of Dry Roasted Cashew Nuts with Salt have 4.9 times more Copper, 2.8 times more Iron, 2.7 times more Magnesium, 3.1 times more Phosphorus, 1.9 times more Potassium, 1.2 times more Selenium, 2.3 times more Sodium and 5.4 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• While 500 kcal of Dry Roasted Macadamia Nuts with Salt contain 2.9 times more Manganese than Dry Roasted Cashew Nuts with Salt.
• 500 calories of Dry Roasted Macadamia Nuts with Salt lack sufficient amounts of Potassium and Zinc
• Both Dry Roasted Cashew Nuts with Salt as well as Dry Roasted Macadamia Nuts with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dry Roasted Cashew Nuts with Salt have 7.3 times more Omega 6, 3.2 times more Carbohydrate and 2.5 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• While 500 kcal of Dry Roasted Macadamia Nuts with Salt contain 1.3 times more Fat and 2.1 times more Fiber than Dry Roasted Cashew Nuts with Salt.
• Both Dry Roasted Cashew Nuts with Salt and Dry Roasted Macadamia Nuts with Salt offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Dry Roasted Cashew Nuts with Salt provide inadequate amounts of Fiber
• 500 calories of Dry Roasted Macadamia Nuts with Salt provide inadequate amounts of Omega 6, Carbohydrate and Protein
• Both Dry Roasted Cashew Nuts with Salt as well as Dry Roasted Macadamia Nuts with Salt provide inadequate amounts of Omega 3 in 500 calories.