Comparing Nutrients in 5 ounces Macadamia Nuts VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Macadamia Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	35% 1018kcal	35% 1018kcal	2900kcal per day for Men 19-50 years
Fat	111% 107g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	53% 17g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	11% 1.85g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	8.93% 6.48g	8.1% 5.87g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 6.28g	% 5.67g	g per day for Men 19-50 years
Fiber	32% 12g	30% 11.3g	38g per day for Men 19-50 years
Protein	20% 11.2g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	39% 0.51mg	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	3.54% 14μg	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	1.1% 0.99mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	12% 120mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	89.8% 0.81mg	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	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	255% 5.86mg	187% 4.3mg	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	38% 266mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Raw Macadamia Nuts have 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.7 times more Vitamin C than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.3 times more Vitamin B6 than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 5 oz.
• Both Raw Macadamia Nuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Macadamia Nuts have 1.2 times more Calcium, 1.3 times more Copper, 1.4 times more Iron and 1.4 times more Manganese than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 3.3 times more Selenium than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of macro-nutrients per 5 oz
• Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Raw Macadamia Nuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.