Comparing Nutrients in 5 ounces Roasted Macadamia Nuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Roasted Macadamia Nuts	Blanched Almonds	Recommended Dietary Allowance
Energy	35% 1018kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	103% 17.5g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	9.05% 6.56g	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% 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	% 0.099g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 5.67g	% 6.32g	g per day for Men 19-50 years
Fiber	30% 11.3g	37% 14g	38g per day for Men 19-50 years
Protein	19.7% 11g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	12.5% 0.16mg	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	17.4% 69.5μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	224% 33.7mg	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

	Roasted Macadamia Nuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.92% 99mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	89.8% 0.81mg	162% 1.46mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	40% 167mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Macadamia Nuts have 3.7 times more Vitamin B1, 1.9 times more Vitamin B5 and 3.1 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 8.2 times more Vitamin B2, 1.5 times more Vitamin B3, 4.9 times more Vitamin B9 and 41.7 times more Vitamin E than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

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

• Dry Roasted Macadamia Nuts have 1.7 times more Manganese and 3.7 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Calcium, 1.8 times more Copper, 2.3 times more Magnesium, 2.4 times more Phosphorus, 1.8 times more Potassium, 4.8 times more Sodium and 2.3 times more Zinc than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Blanched Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Macadamia Nuts have 1.2 times more Energy, 1.4 times more Fat, 3 times more Saturated Fat and 49 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 9.5 times more Omega 6, 1.4 times more Carbohydrate and 2.7 times more Protein than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Blanched Almonds have similar amounts of Sugars and Fiber per 5 oz.
• Both Dry Roasted Macadamia Nuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.