Comparing Nutrients in 5 ounces Roasted Macadamia Nuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Roasted Macadamia Nuts	Roasted Almonds	Recommended Dietary Allowance
Energy	35% 1018kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	108% 18.3g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 5.67g	% 6.73g	g per day for Men 19-50 years
Fiber	30% 11.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	19.7% 11g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.92% 99mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	89.8% 0.81mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	40% 167mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.092% 3.4g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Roasted Macadamia Nuts have 9.2 times more Vitamin B1, 1.9 times more Vitamin B5 and 2.6 times more Vitamin B6 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 13.8 times more Vitamin B2, 1.6 times more Vitamin B3, 5.5 times more Vitamin B9 and 41.9 times more Vitamin E than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Roasted Macadamia Nuts have 1.4 times more Manganese and 5.9 times more Selenium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 3.8 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium and 2.6 times more Zinc than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Macadamia Nuts have 1.2 times more Energy, 1.4 times more Fat, 2.9 times more Saturated Fat and 19.6 times more Omega 3 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 9.9 times more Omega 6, 1.6 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Roasted Almonds offer comparable quantities of Sugars per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3