Comparing Nutrients in 100 grams Roasted Macadamia Nuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Roasted Macadamia Nuts	Roasted Almonds	Recommended Dietary Allowance
Energy	24.8% 718kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	78.4% 76g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.4g	16% 21g	130g per day for Men 19-50 years
Sugars	5.7% 4.14g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	% 4g	% 4.75g	g per day for Men 19-50 years
Fiber	21% 8g	28.7% 11g	38g per day for Men 19-50 years
Protein	14% 7.8g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	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	59% 0.71mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	10.5% 0.14mg	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	13.8% 55μg	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	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	3.8% 0.57mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	7% 70mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	122% 1.1mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	97% 2.23mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Macadamia Nuts have 9.2 times more Vitamin B1, 1.9 times more Vitamin B5 and 2.6 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.8 times more Vitamin B2, 1.6 times more Vitamin B3, 5.5 times more Vitamin B9 and 41.9 times more Vitamin E than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

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

• Dry Roasted Macadamia Nuts have 1.4 times more Manganese and 5.9 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.8 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium and 2.6 times more Zinc than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Macadamia Nuts have 1.2 times more Energy, 1.4 times more Fat, 2.9 times more Saturated Fat and 19.6 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.9 times more Omega 6, 1.6 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Dry Roasted Almonds have similar amounts of Sugars per 100 g.
• Both Dry Roasted Macadamia Nuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.