Comparing Nutrients in 500 calories Roasted Macadamia Nuts VS Unflavored Wheat-based Formulated with Salt

Weight per 500 calories

• Roasted Macadamia Nuts: 69.6g
• Unflavored Wheat-based Formulated with Salt: 80.4g

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

Discover which food has more nutrients per 500 calories - Roasted Macadamia Nuts or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Roasted Macadamia Nuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	48% 46.4g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	22% 7g	32g per day for Men 19-50 years
Omega 3	8.53% 0.14g	84.8% 1.36g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.17% 9.3g	14.6% 19g	130g per day for Men 19-50 years
Sugars	3.98% 2.9g	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	0.067% 0.049g	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	% 0.049g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	14.7% 5.57g	11% 4.2g	38g per day for Men 19-50 years
Protein	9.7% 5.42g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Unflavored Wheat-based Formulated 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	41.2% 0.49mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.66% 0.061mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	24.4% 0.32mg	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	1.74% 6.96μg	28.5% 114μg	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	0.54% 0.49mg	0.089% 0.08mg	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	2.65% 0.4mg	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	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	4.87% 48.7mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	16% 0.14mg	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	23% 1.85mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	277% 6.37mg	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	19.7% 138mg	42.6% 298mg	700mg per day for Men 19-50 years
Potassium	7.43% 253mg	7.5% 256mg	3400mg per day for Men 19-50 years
Selenium	15% 8.15μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	27% 406mg	1500mg per day for Men 19-50 years
Zinc	8.17% 0.9mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.054% 2g	3700g per day for Men 19-50 years

Roasted Macadamia Nuts VS Unflavored Wheat-based Formulated With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Macadamia Nuts or Unflavored Wheat-based Formulated with Salt?

Lets compare vitamin content per 500 calories of Roasted Macadamia Nuts vs Unflavored Wheat-based Formulated with Salt:

• 500 calories of Roasted Macadamia Nuts have 2.1 times more Vitamin B1 than Unflavored Wheat-based Formulated with Salt.
• While 500 kcal of Unflavored Wheat-based Formulated with Salt contain 4 times more Vitamin B2, 1.3 times more Vitamin B6 and 16.4 times more Vitamin B9 than Dry Roasted Macadamia Nuts.
• 500 calories of Roasted Macadamia Nuts have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dry Roasted Macadamia Nuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Macadamia Nuts vs Unflavored Wheat-based Formulated with Salt:

• 500 calories of Roasted Macadamia Nuts have 2.7 times more Copper and 1.8 times more Magnesium than Unflavored Wheat-based Formulated with Salt.
• While 500 kcal of Unflavored Wheat-based Formulated with Salt contain 3 times more Manganese, 2.2 times more Phosphorus, 145.7 times more Sodium and 2.6 times more Zinc than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Unflavored Wheat-based Formulated with Salt contain similar levels of Iron per 500 calories.
• 500 calories of Roasted Macadamia Nuts lack sufficient amounts of Zinc
• Both Dry Roasted Macadamia Nuts as well as Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Macadamia Nuts have 1.3 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• While 500 kcal of Unflavored Wheat-based Formulated with Salt contain 9.9 times more Omega 3, 18.6 times more Omega 6, 2 times more Carbohydrate and 2 times more Protein than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat and Saturated Fat per 500 calories.
• 500 calories of Roasted Macadamia Nuts provide inadequate amounts of Omega 3, Omega 6, Carbohydrate and Protein