Comparing Nutrients in 7 ounces Roasted Macadamia Nuts VS Hickorynuts

Macros Ratio

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

Macro Nutrients

	Roasted Macadamia Nuts	Hickorynuts	Recommended Dietary Allowance
Energy	49% 1425kcal	45% 1304kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	241% 41g	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	28% 36.2g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Hickorynuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	29.3% 0.38mg	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	20% 79.4μg	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	4.4% 3.97mg	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	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	Hickorynuts	Recommended Dietary Allowance
Calcium	14% 139mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	163% 1.46mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	262% 6.02mg	398% 9.15mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	77.8% 8.55mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	0.14% 5.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS Hickorynuts per 7 oz

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

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

• 7 ounces of Roasted Macadamia Nuts have 2.5 times more Vitamin B3 and 1.9 times more Vitamin B6 than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 1.5 times more Vitamin B2, 2.9 times more Vitamin B5, 4 times more Vitamin B9 and 2.9 times more Vitamin C than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Hickorynuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Roasted Macadamia Nuts have insufficient amounts of Vitamin C
• Both Dry Roasted Macadamia Nuts as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Macadamia Nuts vs Hickorynuts:

• 7 ounces of Roasted Macadamia Nuts have 1.3 times more Iron and 1.4 times more Selenium than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 1.3 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus and 3.3 times more Zinc than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Hickorynuts contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Macadamia Nuts have 1.7 times more Saturated Fat and 1.3 times more Fiber than Hickorynuts.
• While 7 oz of Dried Hickorynuts contain 5.3 times more Omega 3, 15.8 times more Omega 6, 1.4 times more Carbohydrate and 1.6 times more Protein than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Hickorynuts offer comparable quantities of Energy and Fat per seven ounces.