Comparing Nutrients in 5 ounces Macadamia Nuts VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Macadamia Nuts	Hickorynuts	Recommended Dietary Allowance
Energy	35% 1018kcal	32% 931kcal	2900kcal per day for Men 19-50 years
Fat	111% 107g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	31% 9.98g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	172% 29.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	20% 26g	130g per day for Men 19-50 years
Sugars	8.93% 6.48g	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	% 6.28g	NA	g per day for Men 19-50 years
Fiber	32% 12g	24% 9.07g	38g per day for Men 19-50 years
Protein	20% 11.2g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Hickorynuts	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	141% 1.7mg	102% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	8.04% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	49.6% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	21% 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	3.9% 15.6μg	14% 56.7μg	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	1.9% 1.7mg	3.15% 2.83mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Hickorynuts	Recommended Dietary Allowance
Calcium	12% 120mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	116% 1.05mg	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	65.4% 5.23mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	255% 5.86mg	284% 6.53mg	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	38% 266mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	0.1% 3.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Hickorynuts per 5 oz

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

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

• 5 ounces of Macadamia Nuts have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Hickorynuts.
• While 5 oz of Dried Hickorynuts contain 2.3 times more Vitamin B5, 3.6 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Macadamia Nuts.
• 5 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw Macadamia Nuts as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Macadamia Nuts vs Hickorynuts:

• 5 ounces of Macadamia Nuts have 1.4 times more Calcium and 1.7 times more Iron than Hickorynuts.
• While 5 oz of Dried Hickorynuts contain 1.3 times more Magnesium, 1.8 times more Phosphorus, 2.3 times more Selenium and 3.3 times more Zinc than Raw Macadamia Nuts.
• Both Macadamia Nuts and Hickorynuts contain similar levels of Copper, Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Macadamia Nuts have 1.7 times more Saturated Fat and 1.3 times more Fiber than Hickorynuts.
• While 5 oz of Dried Hickorynuts contain 5.1 times more Omega 3, 15.9 times more Omega 6, 1.3 times more Carbohydrate and 1.6 times more Protein than Raw Macadamia Nuts.
• Both Macadamia Nuts and Hickorynuts offer comparable quantities of Energy and Fat per five ounces.