Comparing Nutrients in 5 ounces Dry Roasted Macadamia Nuts with Salt VS Dry Roasted Pecans with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Dry Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	35% 1015kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	7.94% 5.75g	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	0.14% 0.099g	0.078% 0.057g	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	% 0.099g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 5.67g	% 5.67g	g per day for Men 19-50 years
Fiber	30% 11.3g	35% 13.3g	38g per day for Men 19-50 years
Protein	19.7% 11g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	20.4% 0.27mg	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	3.54% 14μg	5.67% 22.7μg	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	1.1% 0.99mg	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	5.4% 0.81mg	12.3% 1.84mg	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

	Dry Roasted Macadamia Nuts with Salt	Dry Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	89.8% 0.81mg	184% 1.65mg	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	47% 3.76mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	40% 167mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	242% 5.57mg	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	40% 281mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	36% 543mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Macadamia Nuts with Salt VS Dry Roasted Pecans with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Dry Roasted Macadamia Nuts with Salt vs Dry Roasted Pecans with Salt:

• 5 ounces of Dry Roasted Macadamia Nuts with Salt have 1.6 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.9 times more Vitamin B6 than Dry Roasted Pecans with Salt.
• While 5 oz of Dry Roasted Pecans with Salt contain 1.6 times more Vitamin B9 and 2.3 times more Vitamin E than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Dry Roasted Pecans with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• Both Dry Roasted Macadamia Nuts with Salt as well as Dry Roasted Pecans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Macadamia Nuts with Salt vs Dry Roasted Pecans with Salt:

• 5 ounces of Dry Roasted Macadamia Nuts with Salt have 2.9 times more Selenium than Dry Roasted Pecans with Salt.
• While 5 oz of Dry Roasted Pecans with Salt contain 2 times more Copper, 1.3 times more Manganese, 1.5 times more Phosphorus and 3.9 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Dry Roasted Pecans with Salt contain similar levels of Calcium, Iron, Magnesium, Potassium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Macadamia Nuts with Salt have 1.9 times more Saturated Fat than Dry Roasted Pecans with Salt.
• While 5 oz of Dry Roasted Pecans with Salt contain 5.1 times more Omega 3 and 15 times more Omega 6 than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Dry Roasted Pecans with Salt offer comparable quantities of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per five ounces.