Comparing Nutrients in 100 grams Roasted Macadamia Nuts VS Unflavored Wheat-based Formulated with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Roasted Macadamia Nuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	24.8% 718kcal	21.4% 622kcal	2900kcal per day for Men 19-50 years
Fat	78.4% 76g	59.5% 57.7g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	123% 21g	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	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	5.7% 4.14g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	21% 8g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	14% 7.8g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Unflavored Wheat-based Formulated with Salt	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	30.3% 0.39mg	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	35.5% 142μg	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	0.11% 0.1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	7% 70mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	20% 0.18mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	344% 7.9mg	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	53% 371mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	9.35% 318mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Macadamia Nuts vs Unflavored Wheat-based Formulated with Salt:

• Dry Roasted Macadamia Nuts have 2.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 3.4 times more Vitamin B2 and 14.2 times more Vitamin B9 than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Unflavored Wheat-based Formulated with Salt have similar amounts of Vitamin B6 per 100 g.
• Both Dry Roasted Macadamia Nuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Macadamia Nuts vs Unflavored Wheat-based Formulated with Salt:

• Dry Roasted Macadamia Nuts have 2.7 times more Calcium, 3.2 times more Copper and 2 times more Magnesium than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 2.6 times more Manganese, 1.9 times more Phosphorus, 126.3 times more Sodium and 2.3 times more Zinc than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Unflavored Wheat-based Formulated with Salt have similar amounts of Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Macadamia Nuts have 1.3 times more Fat, 1.4 times more Saturated Fat and 1.5 times more Fiber than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 8.6 times more Omega 3, 16.1 times more Omega 6, 1.8 times more Carbohydrate and 1.8 times more Protein than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Unflavored Wheat-based Formulated with Salt have similar amounts of Energy per 100 g.
• Both Dry Roasted Macadamia Nuts as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.