Comparing Nutrients in 5 ounces Roasted Macadamia Nuts VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Acorns	6%	53%	41%

Macro Nutrients

	Roasted Macadamia Nuts	Acorns	Recommended Dietary Allowance
Energy	35% 1018kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 5.67g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	NA	38g per day for Men 19-50 years
Protein	19.7% 11g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	57.6% 0.75mg	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	31% 123μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	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	Acorns	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	89.8% 0.81mg	98% 0.88mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	40% 167mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	82.4% 1.9mg	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS Acorns per 5 oz

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

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

• 5 ounces of Roasted Macadamia Nuts have 6.3 times more Vitamin B1 and 1.2 times more Vitamin B3 than Acorns.
• While 5 oz of Raw Acorns contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 8.7 times more Vitamin B9 than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Acorns provide similar amounts of Vitamin B5 per five ounces.
• Both Dry Roasted Macadamia Nuts as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Roasted Macadamia Nuts vs Acorns:

• 5 ounces of Roasted Macadamia Nuts have 1.7 times more Calcium, 3.4 times more Iron, 1.9 times more Magnesium, 2.3 times more Manganese, 2.5 times more Phosphorus and 2.5 times more Zinc than Acorns.
• While 5 oz of Raw Acorns contain 1.5 times more Potassium than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Acorns contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Macadamia Nuts have 1.9 times more Energy, 3.2 times more Fat, 3.9 times more Saturated Fat and 1.3 times more Protein than Acorns.
• While 5 oz of Raw Acorns contain 3.5 times more Omega 6 and 3 times more Carbohydrate than Dry Roasted Macadamia Nuts.