Comparing Nutrients in 100 grams Hickorynuts VS Roasted Macadamia Nuts

Macros Ratio

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

Macro Nutrients

	Hickorynuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	22.7% 657kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	66.4% 64.4g	78.4% 76g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	65.4% 1.05g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	7.66% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.14g	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	NA	0.097% 0.07g	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	NA	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	17% 6.4g	21% 8g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.3% 0.87mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	27.6% 0.36mg	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	10% 40μg	2.5% 10μg	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	2.22% 2mg	0.78% 0.7mg	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	NA	3.8% 0.57mg	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

	Hickorynuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	63.3% 0.57mg	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	26.5% 2.12mg	33% 2.65mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	132% 3.04mg	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	48% 336mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.072% 2.65g	0.044% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Hickorynuts vs Roasted Macadamia Nuts:

• Dried Hickorynuts have 1.2 times more Vitamin B1, 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.
• While Dry Roasted Macadamia Nuts contain 2.5 times more Vitamin B3 and 1.9 times more Vitamin B6 than Dried Hickorynuts.
• Both Dried Hickorynuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Hickorynuts vs Roasted Macadamia Nuts:

• Dried Hickorynuts have 1.3 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium and 3.3 times more Zinc than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.4 times more Selenium than Dried Hickorynuts.
• Both Dried Hickorynuts and Dry Roasted Macadamia Nuts have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Hickorynuts have 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.
• While Dry Roasted Macadamia Nuts contain 1.7 times more Saturated Fat than Dried Hickorynuts.
• Both Dried Hickorynuts and Dry Roasted Macadamia Nuts have similar amounts of Energy, Fat and Fiber per 100 g.
• Both Dried Hickorynuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.