Comparing Nutrients in 7 ounces Roasted Macadamia Nuts VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Roasted Macadamia Nuts	Dried Acorns	Recommended Dietary Allowance
Energy	49% 1425kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.6g	82% 106g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 7.94g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	NA	38g per day for Men 19-50 years
Protein	27.6% 15.5g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Dried Acorns	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	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	106% 1.38mg	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	57% 228μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Dried Acorns	Recommended Dietary Allowance
Calcium	14% 139mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	180% 1.62mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	262% 6.02mg	118% 2.7mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS Dried Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Macadamia Nuts versus 7 oz of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Macadamia Nuts vs Dried Acorns:

• 7 ounces of Roasted Macadamia Nuts have 4.8 times more Vitamin B1 than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.8 times more Vitamin B2, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 11.5 times more Vitamin B9 than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Dried Acorns provide similar amounts of Vitamin B3 per seven ounces.
• Both Dry Roasted Macadamia Nuts as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Roasted Macadamia Nuts vs Dried Acorns:

• 7 ounces of Roasted Macadamia Nuts have 1.3 times more Calcium, 2.5 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus and 1.9 times more Zinc than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.4 times more Copper and 2 times more Potassium than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Macadamia Nuts have 1.4 times more Energy, 2.4 times more Fat and 2.9 times more Saturated Fat than Dried Acorns.
• While 7 oz of Dried Acorns contain 4.6 times more Omega 6 and 4 times more Carbohydrate than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Dried Acorns offer comparable quantities of Protein per seven ounces.