Comparing Nutrients in 7 ounces Hickorynuts VS Macadamia Nuts

Macros Ratio

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

Macro Nutrients

	Hickorynuts	Macadamia Nuts	Recommended Dietary Allowance
Energy	45% 1304kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	155% 150g	97g per day for Men 19-50 years
Saturated Fat	43.6% 14g	74.8% 24g	32g per day for Men 19-50 years
Omega 3	130% 2.08g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.07g	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	NA	0.19% 0.14g	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 8.8g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	45% 17g	38g per day for Men 19-50 years
Protein	45% 25.2g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	42% 0.55mg	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	20% 79.4μg	5.46% 22μg	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	4.4% 3.97mg	2.65% 2.4mg	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	NA	7.14% 1.07mg	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

	Hickorynuts	Macadamia Nuts	Recommended Dietary Allowance
Calcium	12% 121mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	163% 1.46mg	167% 1.5mg	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	52.6% 4.2mg	92% 7.32mg	8mg per day for Men 19-50 years
Magnesium	81.7% 343mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	398% 9.15mg	356% 8.2mg	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	95% 667mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	77.8% 8.55mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.14% 5.26g	0.073% 2.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Hickorynuts vs Macadamia Nuts:

• Dried Hickorynuts have 2.3 times more Vitamin B5, 3.6 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Vitamin B2 per 7 oz.
• Both Dried Hickorynuts as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hickorynuts vs Macadamia Nuts:

• Dried Hickorynuts have 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.
• While Raw Macadamia Nuts contain 1.4 times more Calcium and 1.7 times more Iron than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Copper, Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Hickorynuts have 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.
• While Raw Macadamia Nuts contain 1.7 times more Saturated Fat and 1.3 times more Fiber than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Energy and Fat per 7 oz.
• Both Dried Hickorynuts as well as Raw Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.