Nutrients in 500 calories of Macadamia Nuts

Raw Macadamia Nuts (Macadamia integrifolia, M. tetraphylla).

Weight per 500 Calories

Macadamia Nuts

69.6g

Raw Macadamia Nuts has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

89%

500 kcal ▼

Macro Nutrients

Macadamia Nuts

Energy500 kcal

17.2%

Raw Macadamia Nuts have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat52.8 g

54.4%

Raw Macadamia Nuts have 52.764623955432 g of Fat per 500 calories, which is 54.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat8.4 g

26.2%

Raw Macadamia Nuts have 8.3990250696379 g of Saturated Fat per 500 calories, which is 26.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.14 g

8.97%

Raw Macadamia Nuts have 0.14345403899721 g of Omega 3 per 500 calories, which is 8.97% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.9 g

5.3%

Raw Macadamia Nuts have 0.9025069637883 g of Omega 6 per 500 calories, which is 5.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Macadamia Nuts have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate9.62 g

7.4%

Raw Macadamia Nuts have 9.6239554317549 g of Carbohydrate per 500 calories, which is 7.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.2 g

4.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Macadamia Nuts have 3.1824512534819 g of Sugars per 500 calories, which is 4.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.049 g

0.067%

≤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]

Raw Macadamia Nuts have 0.04874651810585 g of Fructose per 500 calories, which is 0.067% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.049 g

Raw Macadamia Nuts have 0.04874651810585 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.1 g

Raw Macadamia Nuts have 3.0849582172702 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6 g

15.8%

Raw Macadamia Nuts have 5.9888579387187 g of Fiber per 500 calories, which is 15.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.5 g

9.84%

Raw Macadamia Nuts have 5.508356545961 g of Protein per 500 calories, which is 9.84% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Macadamia Nuts

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Macadamia Nuts have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.83 mg

69.3%

Thiamine

Raw Macadamia Nuts have 0.83217270194986 mg of Vitamin B1 per 500 calories, which is 69.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.68%

Riboflavin

Raw Macadamia Nuts have 0.11281337047354 mg of Vitamin B2 per 500 calories, which is 8.68% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.72 mg

10.8%

Niacin, nicotinic acid, niacinamide

Raw Macadamia Nuts have 1.7221448467967 mg of Vitamin B3 per 500 calories, which is 10.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.53 mg

10.6%

Pantothenic acid

Raw Macadamia Nuts have 0.52785515320334 mg of Vitamin B5 per 500 calories, which is 10.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.19 mg

14.7%

Pyridoxine

Raw Macadamia Nuts have 0.19150417827298 mg of Vitamin B6 per 500 calories, which is 14.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B97.66 μg

1.9%

Folates and Folic Acid

Raw Macadamia Nuts have 7.6601671309192 μg of Vitamin B9 per 500 calories, which is 1.9% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Macadamia Nuts have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.84 mg

0.93%

Ascorbic acid

Raw Macadamia Nuts have 0.83565459610028 mg of Vitamin C per 500 calories, which is 0.93% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Macadamia Nuts have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.38 mg

2.5%

Tocopherols and Tocotrienols

Raw Macadamia Nuts have 0.37604456824513 mg of Vitamin E per 500 calories, which is 2.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Macadamia Nuts

Calcium59 mg

5.9%

Raw Macadamia Nuts have 59.192200557103 mg of Calcium per 500 calories, which is 5.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.53 mg

58.5%

Raw Macadamia Nuts have 0.52646239554318 mg of Copper per 500 calories, which is 58.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.57 mg

32%

Raw Macadamia Nuts have 2.5696378830084 mg of Iron per 500 calories, which is 32% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium91 mg

21.6%

Raw Macadamia Nuts have 90.529247910864 mg of Magnesium per 500 calories, which is 21.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.88 mg

125%

Raw Macadamia Nuts have 2.8767409470752 mg of Manganese per 500 calories, which is 125% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus131 mg

18.7%

Raw Macadamia Nuts have 130.91922005571 mg of Phosphorus per 500 calories, which is 18.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium256 mg

7.54%

Raw Macadamia Nuts have 256.26740947075 mg of Potassium per 500 calories, which is 7.54% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.5 μg

4.56%

Raw Macadamia Nuts have 2.5069637883008 μg of Selenium per 500 calories, which is 4.56% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.5 mg

0.23%

Raw Macadamia Nuts have 3.4818941504178 mg of Sodium per 500 calories, which is 0.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.91 mg

8.23%

Raw Macadamia Nuts have 0.90529247910864 mg of Zinc per 500 calories, which is 8.23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water0.95 g

0.026%

Raw Macadamia Nuts have 0.94707520891365 g of Water per 500 calories, which is 0.026% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Macadamia Nuts:

500 calories of Macadamia Nuts is an excellent source of Vitamin B1.
It has a good amount of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has some Vitamin E.
While 500 calories of product has trace amounts of Vitamin B9 and Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Macadamia Nuts:

500 calories of Macadamia Nuts has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron and Magnesium.
It also has a good amount of Phosphorus, Potassium and Zinc.
This nut has some Calcium and Selenium.
It has no Sodium.

Macronutrients in 500 calories of Raw Macadamia Nuts:

500 calories of Macadamia Nuts is an excellent source of Fat and Saturated Fat.
It has a good amount of Omega 3, Carbohydrate, Fiber and Protein.
It also has some Omega 6 and Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Raw Macadamia Nuts with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Macadamia Nuts

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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