Comparing Nutrients in 100 grams Dry Roasted Macadamia Nuts with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.7% 716kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	78.4% 76g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.87% 13g	17.6% 23g	130g per day for Men 19-50 years
Sugars	5.7% 4.14g	4.3% 3.1g	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	0.097% 0.07g	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	% 0.07g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 4g	% 2.37g	g per day for Men 19-50 years
Fiber	21% 8g	28% 10.6g	38g per day for Men 19-50 years
Protein	14% 7.8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	Oil 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	59% 0.71mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	61% 0.79mg	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	2.5% 10μg	58.5% 234μg	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	0.78% 0.7mg	1.22% 1.1mg	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	3.8% 0.57mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	200% 1.8mg	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	33% 2.65mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	90% 2.08mg	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	28.3% 198mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	0.042% 1.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Macadamia Nuts with Salt VS Oil Roasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Dry Roasted Macadamia Nuts with Salt versus 100 g of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dry Roasted Macadamia Nuts with Salt vs Oil Roasted Sunflower Seeds:

• 100 grams of Dry Roasted Macadamia Nuts with Salt have 2.2 times more Vitamin B1 than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B2, 1.8 times more Vitamin B3, 11.5 times more Vitamin B5, 2.2 times more Vitamin B6, 23.4 times more Vitamin B9, 63.7 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• 100 grams of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin K
• Both Dry Roasted Macadamia Nuts with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dry Roasted Macadamia Nuts with Salt vs Oil Roasted Sunflower Seeds:

• 100 grams of Dry Roasted Macadamia Nuts with Salt have 1.5 times more Manganese and 117.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 3.2 times more Copper, 1.6 times more Iron, 5.8 times more Phosphorus, 1.3 times more Potassium, 6.7 times more Selenium and 4 times more Zinc than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Oil Roasted Sunflower Seeds contain similar levels of Calcium and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Roasted Macadamia Nuts with Salt have 1.2 times more Energy, 1.5 times more Fat, 1.7 times more Saturated Fat, 2.4 times more Omega 3 and 1.3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 26.3 times more Omega 6, 1.8 times more Carbohydrate, 1.3 times more Fiber and 2.6 times more Protein than Dry Roasted Macadamia Nuts with Salt.