Comparing Nutrients in 5 ounces Macadamia Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Macadamia Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	35% 1018kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	111% 107g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	192% 32.7g	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	22% 28.3g	130g per day for Men 19-50 years
Sugars	8.93% 6.48g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	32% 12g	32% 12g	38g per day for Men 19-50 years
Protein	20% 11.2g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	147% 1.9mg	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	80.4% 322μg	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	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	5.1% 0.77mg	332% 50mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	255% 5.86mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B6, 20.6 times more Vitamin B9 and 65.1 times more Vitamin E than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin C per 5 oz.
• Both Raw Macadamia Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Macadamia Nuts have 2.1 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 3.5 times more Phosphorus, 1.8 times more Potassium, 14.7 times more Selenium and 3.8 times more Zinc than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Macadamia Nuts have 1.2 times more Energy, 1.5 times more Fat, 2.7 times more Saturated Fat, 3.4 times more Omega 3 and 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.8 times more Omega 6, 1.4 times more Carbohydrate and 2.6 times more Protein than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dried Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
• Both Raw Macadamia Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.