Comparing Nutrients in 7 ounces Macadamia Nuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Macadamia Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	49% 1425kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	155% 150g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	74.8% 24g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	27% 35g	130g per day for Men 19-50 years
Sugars	12.5% 9.07g	12.5% 9.03g	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% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 8.8g	% 8.7g	g per day for Men 19-50 years
Fiber	45% 17g	55% 21g	38g per day for Men 19-50 years
Protein	28% 15.7g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	18% 0.23mg	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	5.46% 22μg	13.4% 53.6μg	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	2.65% 2.4mg	0% 0mg	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	7.14% 1.07mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	17% 169mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	211% 1.9mg	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	92% 7.32mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	212% 4.9mg	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	53.3% 373mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Oil Roasted Almonds per 7 oz

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

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

• 7 ounces of Macadamia Nuts have 13 times more Vitamin B1, 3.3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 4.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B9 and 48.1 times more Vitamin E than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Macadamia Nuts vs Oil Roasted Almonds:

• 7 ounces of Macadamia Nuts have 1.7 times more Manganese than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.4 times more Calcium, 1.3 times more Copper, 2.1 times more Magnesium, 2.5 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Zinc than Raw Macadamia Nuts.
• Both Macadamia Nuts and Oil Roasted Almonds contain similar levels of Iron and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Macadamia Nuts have 1.4 times more Fat, 2.9 times more Saturated Fat and more Omega 3 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 10.4 times more Omega 6, 1.3 times more Carbohydrate and 2.7 times more Protein than Raw Macadamia Nuts.
• Both Macadamia Nuts and Oil Roasted Almonds offer comparable quantities of Energy, Sugars and Fiber per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3