Nutrients in 5 ounces of Macadamia Nuts

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

Macros Ratio

Protein Fat Carbs

89%

5 oz ▼

Macro Nutrients

Macadamia Nuts

Energy1018 kcal

35%

Raw Macadamia Nuts have 1017.74705 kcal of Energy per 5 ounces, which is 35% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat107 g

111%

Raw Macadamia Nuts have 107.40208075 g of Fat per 5 ounces, which is 111% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat17 g

53.4%

Raw Macadamia Nuts have 17.096165975 g of Saturated Fat per 5 ounces, which is 53.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.29 g

18.2%

Raw Macadamia Nuts have 0.29199985 g of Omega 3 per 5 ounces, which is 18.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.84 g

11%

Raw Macadamia Nuts have 1.8370476 g of Omega 6 per 5 ounces, which is 11% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate19.6 g

15%

Raw Macadamia Nuts have 19.5895045 g of Carbohydrate per 5 ounces, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.48 g

8.93%

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

Raw Macadamia Nuts have 6.47786075 g of Sugars per 5 ounces, which is 8.93% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.099 g

0.14%

≤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 0.09922325 g of Fructose per 5 ounces, which is 0.14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.099 g

Raw Macadamia Nuts have 0.09922325 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose6.28 g

Raw Macadamia Nuts have 6.27941425 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12 g

32%

Raw Macadamia Nuts have 12.190285 g of Fiber per 5 ounces, which is 32% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.2 g

20%

Raw Macadamia Nuts have 11.21222725 g of Protein per 5 ounces, which is 20% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.7 mg

141%

Thiamine

Raw Macadamia Nuts have 1.693882625 mg of Vitamin B1 per 5 ounces, which is 141% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg

17.7%

Riboflavin

Raw Macadamia Nuts have 0.22963095 mg of Vitamin B2 per 5 ounces, which is 17.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.5 mg

22%

Niacin, nicotinic acid, niacinamide

Raw Macadamia Nuts have 3.505415675 mg of Vitamin B3 per 5 ounces, which is 22% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.07 mg

21.5%

Pantothenic acid

Raw Macadamia Nuts have 1.07444605 mg of Vitamin B5 per 5 ounces, which is 21.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg

30%

Pyridoxine

Raw Macadamia Nuts have 0.389805625 mg of Vitamin B6 per 5 ounces, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B915.6 μg

3.9%

Folates and Folic Acid

Raw Macadamia Nuts have 15.592225 μg of Vitamin B9 per 5 ounces, which is 3.9% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.7 mg

1.9%

Ascorbic acid

Raw Macadamia Nuts have 1.70097 mg of Vitamin C per 5 ounces, which is 1.9% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.77 mg

5.1%

Tocopherols and Tocotrienols

Raw Macadamia Nuts have 0.7654365 mg of Vitamin E per 5 ounces, which is 5.1% 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

Calcium120 mg

12%

Raw Macadamia Nuts have 120.485375 mg of Calcium per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.07 mg

119%

Raw Macadamia Nuts have 1.0716111 mg of Copper per 5 ounces, which is 119% 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

Iron5.23 mg

65.4%

Raw Macadamia Nuts have 5.23048275 mg of Iron per 5 ounces, which is 65.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium184 mg

44%

Raw Macadamia Nuts have 184.27175 mg of Magnesium per 5 ounces, which is 44% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.86 mg

255%

Raw Macadamia Nuts have 5.855589225 mg of Manganese per 5 ounces, which is 255% 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

Phosphorus266 mg

38%

Raw Macadamia Nuts have 266.4853 mg of Phosphorus per 5 ounces, which is 38% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium522 mg

15.3%

Raw Macadamia Nuts have 521.6308 mg of Potassium per 5 ounces, which is 15.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.1 μg

9.28%

Raw Macadamia Nuts have 5.10291 μg of Selenium per 5 ounces, which is 9.28% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.1 mg

0.47%

Raw Macadamia Nuts have 7.087375 mg of Sodium per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.84 mg

16.8%

Raw Macadamia Nuts have 1.8427175 mg of Zinc per 5 ounces, which is 16.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1.93 g

0.052%

Raw Macadamia Nuts have 1.927766 g of Water per 5 ounces, which is 0.052% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Macadamia Nuts:

5 ounces of Macadamia Nuts has outstanding amounts of Vitamin B1.
It is an excellent source of Vitamin B3, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B2.
This nut has some Vitamin B9 and Vitamin E.
While 5 ounces of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Macadamia Nuts:

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

Macronutrients in 5 ounces of Raw Macadamia Nuts:

5 ounces of Macadamia Nuts has outstanding amounts of Fat.
It is an excellent source of Saturated Fat, Fiber and Protein.
It also has a good amount of Omega 3, Omega 6, Carbohydrate 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 5 ounces of Macadamia Nuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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