Comparing Nutrients in 5 ounces Roasted Macadamia Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Macadamia Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	35% 1018kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	19.7% 11g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Toasted Sunflower Seeds	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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	89.8% 0.81mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	40% 167mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	130% 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	40% 281mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	20.5% 696mg	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	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS Toasted Sunflower Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Macadamia Nuts vs Toasted Sunflower Seeds:

• 5 ounces of Roasted Macadamia Nuts have 2.2 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B2, 1.8 times more Vitamin B3, 11.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 23.8 times more Vitamin B9 than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Macadamia Nuts vs Toasted Sunflower Seeds:

• 5 ounces of Roasted Macadamia Nuts have 1.2 times more Calcium and 1.4 times more Manganese than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Copper, 2.6 times more Iron, 5.8 times more Phosphorus, 1.4 times more Potassium and 4.1 times more Zinc than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Toasted Sunflower Seeds contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Macadamia Nuts have 1.3 times more Fat, 2 times more Saturated Fat and 2.5 times more Omega 3 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 28.7 times more Omega 6, 1.5 times more Carbohydrate, 1.4 times more Fiber and 2.2 times more Protein than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy per five ounces.