Comparing Nutrients in 100 grams Macadamia Nuts VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Macadamia Nuts	Hickorynuts	Recommended Dietary Allowance
Energy	24.8% 718kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	78% 75.8g	66.4% 64.4g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	22% 7.04g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	65.4% 1.05g	1.6g per day for Men 19-50 years
Omega 6	7.62% 1.3g	121% 20.6g	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	14% 18.3g	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	17% 6.4g	38g per day for Men 19-50 years
Protein	14% 7.9g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Hickorynuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	14.8% 0.19mg	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	10% 40μg	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	2.22% 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	Hickorynuts	Recommended Dietary Allowance
Calcium	8.5% 85mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	82% 0.74mg	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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	200% 4.6mg	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	48% 336mg	700mg per day for Men 19-50 years
Potassium	11% 368mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	14.7% 8.1μg	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	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.037% 1.36g	0.072% 2.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Macadamia Nuts VS Hickorynuts per 100 g

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

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

• 100 grams of Macadamia Nuts have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Hickorynuts.
• While 100 g of Dried Hickorynuts contain 2.3 times more Vitamin B5, 3.6 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Macadamia Nuts.
• 100 grams of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Raw Macadamia Nuts as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Macadamia Nuts vs Hickorynuts:

• 100 grams of Macadamia Nuts have 1.4 times more Calcium and 1.7 times more Iron than Hickorynuts.
• While 100 g of Dried Hickorynuts contain 1.3 times more Magnesium, 1.8 times more Phosphorus, 2.3 times more Selenium and 3.3 times more Zinc than Raw Macadamia Nuts.
• Both Macadamia Nuts and Hickorynuts contain similar levels of Copper, Manganese and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Macadamia Nuts have 1.7 times more Saturated Fat and 1.3 times more Fiber than Hickorynuts.
• While 100 g of Dried Hickorynuts contain 5.1 times more Omega 3, 15.9 times more Omega 6, 1.3 times more Carbohydrate and 1.6 times more Protein than Raw Macadamia Nuts.
• Both Macadamia Nuts and Hickorynuts offer comparable quantities of Energy and Fat per 100 grams.