Comparing Nutrients in 100 grams Macadamia Nuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Macadamia Nuts	Dried Butternuts	Recommended Dietary Allowance
Energy	24.8% 718kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	78% 75.8g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	7.62% 1.3g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	9.27% 12g	130g per day for Men 19-50 years
Sugars	6.3% 4.57g	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	% 4.43g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	14% 7.9g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	43% 0.56mg	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	2.75% 11μg	16.5% 66μg	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	1.33% 1.2mg	3.56% 3.2mg	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	3.6% 0.54mg	NA	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

	Macadamia Nuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	8.5% 85mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	50% 0.45mg	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	46% 3.7mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	285% 6.56mg	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	27% 188mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	11% 368mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.037% 1.36g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Dried Butternuts per 100 g

Compare the macro and micronutrient content in 100 g of Macadamia Nuts versus 100 g of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Macadamia Nuts have 3.1 times more Vitamin B1 and 2.4 times more Vitamin B3 than Dried Butternuts.
• While 100 g of Dried Butternuts contain 2 times more Vitamin B6, 6 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Macadamia Nuts.
• Both Macadamia Nuts and Dried Butternuts provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw Macadamia Nuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Macadamia Nuts vs Dried Butternuts:

• 100 grams of Macadamia Nuts have 1.6 times more Calcium and 1.7 times more Copper than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.8 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 4.8 times more Selenium and 2.4 times more Zinc than Raw Macadamia Nuts.
• Both Macadamia Nuts and Dried Butternuts contain similar levels of Iron and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Macadamia Nuts have 1.3 times more Fat, 9.2 times more Saturated Fat and 1.8 times more Fiber than Dried Butternuts.
• While 100 g of Dried Butternuts contain 42.3 times more Omega 3, 26 times more Omega 6 and 3.1 times more Protein than Raw Macadamia Nuts.
• Both Macadamia Nuts and Dried Butternuts offer comparable quantities of Energy and Carbohydrate per 100 grams.