Comparing Nutrients in 7 ounces Roasted Macadamia Nuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Macadamia Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49% 1425kcal	40% 1155kcal	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	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	7.47% 5.4g	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	58% 22g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Roasted Sunflower Seeds	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	123% 1.6mg	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	118% 470μg	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	3.1% 2.78mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	262% 6.02mg	182% 4.2mg	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	56% 393mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Macadamia Nuts have 6.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B2, 3.1 times more Vitamin B3, 11.7 times more Vitamin B5, 2.2 times more Vitamin B6, 23.7 times more Vitamin B9, 2 times more Vitamin C, 45.8 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Macadamia Nuts vs Roasted Sunflower Seeds:

• Dry Roasted Macadamia Nuts have 1.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Copper, 1.4 times more Iron, 5.8 times more Phosphorus, 2.3 times more Potassium, 6.8 times more Selenium and 4.1 times more Zinc than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Macadamia Nuts have 1.2 times more Energy, 1.5 times more Fat, 2.3 times more Saturated Fat, 2.8 times more Omega 3 and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 25.2 times more Omega 6, 1.8 times more Carbohydrate, 1.4 times more Fiber and 2.5 times more Protein than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.