Comparing Nutrients in 100 grams Roasted Macadamia Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Macadamia Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.8% 718kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	78.4% 76g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	220% 37.4g	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% 20.6g	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	14% 7.8g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Toasted 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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	14.4% 491mg	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	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Macadamia Nuts vs Toasted Sunflower Seeds:

• Dry Roasted Macadamia Nuts have 2.2 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B2, 1.8 times more Vitamin B3, 11.7 times more Vitamin B5, 2.2 times more Vitamin B6, 23.8 times more Vitamin B9 and 2 times more Vitamin C than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Macadamia Nuts vs Toasted Sunflower Seeds:

• Dry Roasted Macadamia Nuts have 1.2 times more Calcium and 1.4 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Copper, 2.6 times more Iron, 5.8 times more Phosphorus, 1.4 times more Potassium and 4.1 times more Zinc than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Macadamia Nuts have 1.3 times more Fat, 2 times more Saturated Fat and 2.5 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 28.7 times more Omega 6, 1.5 times more Carbohydrate, 1.4 times more Fiber and 2.2 times more Protein than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 g.
• Both Dry Roasted Macadamia Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.