Comparing Nutrients in 500 calories Roasted Macadamia Nuts VS With Peanuts Dry Roasted Mixed Nuts

Weight per 500 calories

• Roasted Macadamia Nuts: 69.6g
• With Peanuts Dry Roasted Mixed Nuts: 82.4g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	20.6% 6.6g	32g per day for Men 19-50 years
Omega 3	8.53% 0.14g	4.22% 0.068g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	47.3% 8.03g	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	14.2% 18.5g	130g per day for Men 19-50 years
Sugars	3.98% 2.9g	5.7% 4.1g	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	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	% 0.049g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 4.1g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	14% 5.27g	38g per day for Men 19-50 years
Protein	9.7% 5.42g	28.7% 16g	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	41.2% 0.49mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.66% 0.061mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	32% 5.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	23% 0.3mg	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	12.4% 49.4μg	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	0.73% 0.66mg	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	33.7% 5.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.24% 9.9μg	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	4.87% 48.7mg	7.17% 71.7mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	139% 1.25mg	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	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	93% 2.15mg	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	51.5% 361mg	700mg per day for Men 19-50 years
Potassium	7.43% 253mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	15% 8.15μg	14% 7.66μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	0.22% 3.3mg	1500mg per day for Men 19-50 years
Zinc	8.17% 0.9mg	30.4% 3.34mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.047% 1.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.