Comparing Nutrients in 7 ounces Dry Roasted Macadamia Nuts with Salt VS Oil Roasted Cashew Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Oil Roasted Cashew Nuts with Salt	11%	70%	19%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	49% 1421kcal	39.8% 1153kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	46% 60g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	13.7% 9.94g	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	0.19% 0.14g	0.22% 0.16g	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	% 0.14g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 7.94g	% 9.6g	g per day for Men 19-50 years
Fiber	41.8% 16g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	49.3% 0.64mg	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	4.96% 20μg	12.4% 49.6μg	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	1.54% 1.4mg	0.66% 0.6mg	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	7.54% 1.13mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	450% 4.05mg	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	65.7% 5.26mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	262% 6.02mg	144% 3.3mg	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	56% 393mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	0.13% 4.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Macadamia Nuts with Salt VS Oil Roasted Cashew Nuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Macadamia Nuts with Salt versus 7 oz of Oil Roasted Cashew Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Roasted Macadamia Nuts with Salt vs Oil Roasted Cashew Nuts with Salt:

• 7 ounces of Dry Roasted Macadamia Nuts with Salt have 2 times more Vitamin B1 and 1.3 times more Vitamin B3 than Oil Roasted Cashew Nuts with Salt.
• While 7 oz of Oil Roasted Cashew Nuts with Salt contain 2.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B9, 1.6 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Oil Roasted Cashew Nuts with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin K
• Both Dry Roasted Macadamia Nuts with Salt as well as Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Macadamia Nuts with Salt vs Oil Roasted Cashew Nuts with Salt:

• 7 ounces of Dry Roasted Macadamia Nuts with Salt have 1.6 times more Calcium and 1.8 times more Manganese than Oil Roasted Cashew Nuts with Salt.
• While 7 oz of Oil Roasted Cashew Nuts with Salt contain 3.6 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 2.7 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium and 4.1 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Oil Roasted Cashew Nuts with Salt contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Macadamia Nuts with Salt have 1.2 times more Energy, 1.6 times more Fat, 1.4 times more Saturated Fat, 2.9 times more Omega 3 and 2.4 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• While 7 oz of Oil Roasted Cashew Nuts with Salt contain 6.5 times more Omega 6, 2.4 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Oil Roasted Cashew Nuts with Salt offer comparable quantities of Sugars per seven ounces.