Comparing Nutrients in 7 ounces Roasted Macadamia Nuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Macadamia Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	49% 1425kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	215% 36.5g	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	51% 66.5g	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	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	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 Beechnuts	Recommended Dietary Allowance
Calcium	14% 139mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	262% 6.02mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	59.4% 2018mg	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	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	0.35% 13g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Roasted Macadamia Nuts have 2.3 times more Vitamin B1 and 2.6 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 11.3 times more Vitamin B9 and 22.1 times more Vitamin C than Dry Roasted Macadamia Nuts.
• 7 ounces of Roasted Macadamia Nuts have insufficient amounts of Vitamin C
• Both Dry Roasted Macadamia Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Roasted Macadamia Nuts have 70 times more Calcium, more Magnesium, 2.3 times more Manganese, more Phosphorus and 3.6 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.8 times more Potassium and 9.5 times more Sodium than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Dried Beechnuts contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Macadamia Nuts have 1.2 times more Energy, 1.5 times more Fat, 2.1 times more Saturated Fat and 1.3 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 8.7 times more Omega 3, 14.1 times more Omega 6 and 2.5 times more Carbohydrate than Dry Roasted Macadamia Nuts.