Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Oil Roasted Almonds	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	35% 1018kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	53% 17g	32g per day for Men 19-50 years
Omega 3	0% 0g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	14.6% 19g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	8.1% 5.87g	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% 0g	0.14% 0.099g	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	% 0.057g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 5.67g	g per day for Men 19-50 years
Fiber	39% 15g	30% 11.3g	38g per day for Men 19-50 years
Protein	53.7% 30g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	39% 0.51mg	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	9.57% 38.3μg	3.54% 14μg	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	1.1% 0.99mg	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	245% 37mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	41.2% 412mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	89.8% 0.81mg	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	65.2% 5.2mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	187% 4.3mg	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	94% 661mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.062% 2.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Roasted Macadamia Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Roasted Macadamia Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Roasted Macadamia Nuts:

• 5 ounces of Oil Roasted Almonds have 9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.7 times more Vitamin B9 and 45.6 times more Vitamin E than Roasted Macadamia Nuts.
• While 5 oz of Dry Roasted Macadamia Nuts contain 7.7 times more Vitamin B1, 2.6 times more Vitamin B5 and 3 times more Vitamin B6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Roasted Macadamia Nuts:

• 5 ounces of Oil Roasted Almonds have 4.2 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Zinc than Roasted Macadamia Nuts.
• While 5 oz of Dry Roasted Macadamia Nuts contain 2.9 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Macadamia Nuts contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 10.4 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Fiber and 2.7 times more Protein than Roasted Macadamia Nuts.
• While 5 oz of Dry Roasted Macadamia Nuts contain 1.4 times more Fat, 2.8 times more Saturated Fat and more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Macadamia Nuts offer comparable quantities of Energy and Sugars per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3