Comparing Nutrients in 100 grams Macadamia Nuts VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Macadamia Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	24.8% 718kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	78% 75.8g	78.4% 76g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	7.62% 1.3g	7.66% 1.3g	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	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	6.3% 4.57g	5.7% 4.14g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	% 4.43g	% 4g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	21% 8g	38g per day for Men 19-50 years
Protein	14% 7.9g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	27.6% 0.36mg	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	2.5% 10μg	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	0.78% 0.7mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	8.5% 85mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	63.3% 0.57mg	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	33% 2.65mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	132% 3.04mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	11% 368mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.037% 1.36g	0.044% 1.6g	3700g per day for Men 19-50 years

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

• Raw Macadamia Nuts have 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.7 times more Vitamin C than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 1.3 times more Vitamin B6 than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 100 g.
• Both Raw Macadamia Nuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Macadamia Nuts have 1.2 times more Calcium, 1.3 times more Copper, 1.4 times more Iron and 1.4 times more Manganese than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 3.3 times more Selenium than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of macro-nutrients per 100 g
• Both Raw Macadamia Nuts and Dry Roasted Macadamia Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Raw Macadamia Nuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.