Comparing Nutrients in 7 ounces Macadamia Nuts VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

	Macadamia Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	49% 1425kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	155% 150g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	74.8% 24g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	21% 27.4g	51% 66.5g	130g per day for Men 19-50 years
Sugars	12.5% 9.07g	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	% 8.8g	NA	g per day for Men 19-50 years
Fiber	45% 17g	NA	38g per day for Men 19-50 years
Protein	28% 15.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	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	198% 2.37mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	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	5.46% 22μg	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	2.65% 2.4mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	17% 169mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	92% 7.32mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	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	53.3% 373mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Macadamia Nuts vs Dried Beechnuts:

• 7 ounces of Macadamia Nuts have 3.9 times more Vitamin B1 and 2.8 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.3 times more Vitamin B2, 2.5 times more Vitamin B6, 10.3 times more Vitamin B9 and 12.9 times more Vitamin C than Raw Macadamia Nuts.
• Both Macadamia Nuts and Dried Beechnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw 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 Macadamia Nuts vs Dried Beechnuts:

• 7 ounces of Macadamia Nuts have 85 times more Calcium, 1.5 times more Iron, more Magnesium, 3.1 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 7.6 times more Sodium than Raw Macadamia Nuts.
• Both Macadamia Nuts and Dried Beechnuts contain similar levels of Copper 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 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 8.3 times more Omega 3, 14.2 times more Omega 6 and 2.4 times more Carbohydrate than Raw Macadamia Nuts.