Comparing Nutrients in 100 grams Hickorynuts VS Macadamia Nuts

Macros Ratio

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

Macro Nutrients

	Hickorynuts	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% 75.8g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	37.7% 12g	32g per day for Men 19-50 years
Omega 3	65.4% 1.05g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	7.62% 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	10.6% 14g	130g per day for Men 19-50 years
Sugars	NA	6.3% 4.57g	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	% 4.43g	g per day for Men 19-50 years
Fiber	17% 6.4g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	15.5% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	21% 0.28mg	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	2.75% 11μg	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	1.33% 1.2mg	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	3.6% 0.54mg	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

	Hickorynuts	Macadamia Nuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	84% 0.76mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	180% 4.13mg	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	27% 188mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	11% 368mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.072% 2.65g	0.037% 1.36g	3700g per day for Men 19-50 years

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

• Dried Hickorynuts have 2.3 times more Vitamin B5, 3.6 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Vitamin B2 per 100 g.
• Both Dried Hickorynuts as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Hickorynuts vs Macadamia Nuts:

• Dried Hickorynuts have 1.3 times more Magnesium, 1.8 times more Phosphorus, 2.3 times more Selenium and 3.3 times more Zinc than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 1.4 times more Calcium and 1.7 times more Iron than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Copper, Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Hickorynuts have 5.1 times more Omega 3, 15.9 times more Omega 6, 1.3 times more Carbohydrate and 1.6 times more Protein than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 1.7 times more Saturated Fat and 1.3 times more Fiber than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Macadamia Nuts have similar amounts of Energy and Fat per 100 g.
• Both Dried Hickorynuts as well as Raw Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.