Food Nutrient Profile - Macadamia Nuts

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Nutrients in 100 grams of Macadamia Nuts

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

Macros Ratio

Protein Fat Carbs
4%
89%
7%
100 g ▼

Macro Nutrients

Macadamia Nuts
Energy718 kcal
24.8%
Raw Macadamia Nuts provide 718kcal of Energy per 100 grams, meeting 24.8% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat75.8 g
78%
Raw Macadamia Nuts provide 75.8g of Fat per 100 grams, meeting 78% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat12 g
37.7%
Raw Macadamia Nuts provide 12g of Saturated Fat per 100 grams, meeting 37.7% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.21 g
13%
Raw Macadamia Nuts provide 0.21g of Omega 3 per 100 grams, meeting 13% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 61.3 g
7.62%
Raw Macadamia Nuts provide 1.3g of Omega 6 per 100 grams, meeting 7.62% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Macadamia Nuts provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate14 g
10.6%
Raw Macadamia Nuts provide 14g of Carbohydrate per 100 grams, meeting 10.6% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars4.57 g
6.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Macadamia Nuts provide 4.57g of Sugars per 100 grams, meeting 6.3% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0.07 g
0.097%
≤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 provide 0.07g of Fructose per 100 grams, meeting 0.097% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.07 g
%
Raw Macadamia Nuts provide 0.07g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose4.43 g
%
Raw Macadamia Nuts provide 4.43g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber8.6 g
22.6%
Raw Macadamia Nuts provide 8.6g of Fiber per 100 grams, meeting 22.6% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein7.9 g
14%
Raw Macadamia Nuts provide 7.9g of Protein per 100 grams, meeting 14% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Macadamia Nuts
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Macadamia Nuts provide 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B11.2 mg
100%
Thiamine
Raw Macadamia Nuts provide 1.2mg of Vitamin B1 per 100 grams, meeting 100% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.16 mg
12.5%
Riboflavin
Raw Macadamia Nuts provide 0.16mg of Vitamin B2 per 100 grams, meeting 12.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B32.47 mg
15.5%
Niacin, nicotinic acid, niacinamide
Raw Macadamia Nuts provide 2.47mg of Vitamin B3 per 100 grams, meeting 15.5% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.76 mg
15%
Pantothenic acid
Raw Macadamia Nuts provide 0.76mg of Vitamin B5 per 100 grams, meeting 15% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.28 mg
21%
Pyridoxine
Raw Macadamia Nuts provide 0.28mg of Vitamin B6 per 100 grams, meeting 21% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B911 μg
2.75%
Folates and Folic Acid
Raw Macadamia Nuts provide 11μg of Vitamin B9 per 100 grams, meeting 2.75% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Macadamia Nuts provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C1.2 mg
1.33%
Ascorbic acid
Raw Macadamia Nuts provide 1.2mg of Vitamin C per 100 grams, meeting 1.33% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Macadamia Nuts provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.54 mg
3.6%
Tocopherols and Tocotrienols
Raw Macadamia Nuts provide 0.54mg of Vitamin E per 100 grams, meeting 3.6% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Macadamia Nuts
Calcium85 mg
8.5%
Raw Macadamia Nuts provide 85mg of Calcium per 100 grams, meeting 8.5% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.76 mg
84%
Raw Macadamia Nuts provide 0.76mg of Copper per 100 grams, meeting 84% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.7 mg
46%
Raw Macadamia Nuts provide 3.7mg of Iron per 100 grams, meeting 46% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium130 mg
31%
Raw Macadamia Nuts provide 130mg of Magnesium per 100 grams, meeting 31% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese4.13 mg
180%
Raw Macadamia Nuts provide 4.13mg of Manganese per 100 grams, meeting 180% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus188 mg
27%
Raw Macadamia Nuts provide 188mg of Phosphorus per 100 grams, meeting 27% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium368 mg
11%
Raw Macadamia Nuts provide 368mg of Potassium per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium3.6 μg
6.55%
Raw Macadamia Nuts provide 3.6μg of Selenium per 100 grams, meeting 6.55% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium5 mg
0.33%
Raw Macadamia Nuts provide 5mg of Sodium per 100 grams, meeting 0.33% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc1.3 mg
12%
Raw Macadamia Nuts provide 1.3mg of Zinc per 100 grams, meeting 12% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water1.36 g
0.037%
Raw Macadamia Nuts provide 1.36g of Water per 100 grams, meeting 0.037% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Macadamia Nuts: 100g - Health Benefits and Nutrition Facts

Discover the nutritional data of raw macadamia nuts with a breakdown of macro and micronutrients in 100g serving. Learn about the health benefits and composition of macadamia nuts.

Vitamins in 100 Grams of Raw Macadamia Nuts

When it comes to vitamins, macadamia nuts are a powerhouse. Here’s a detailed look at what 100 grams of these delicious nuts offer:

Minerals in 100 Grams of Raw Macadamia Nuts

Macadamia nuts are not just about vitamins; they are also packed with essential minerals:

Macronutrients in 100 Grams of Raw Macadamia Nuts

Macadamia nuts are a rich source of essential macronutrients:

In summary, macadamia nuts are a nutrient-dense food that offers a wide array of vitamins, minerals, and macronutrients. Incorporating them into your diet can provide numerous health benefits, making them a fantastic choice for anyone looking to boost their nutrient intake with whole plant foods.

Frequently Asked Questions about Macadamia Nuts

What are the health benefits of Macadamia Nuts?

Macadamia nuts are a good source of healthy fats, fiber, and antioxidants. They can help lower cholesterol levels, reduce inflammation, and support heart health. Additionally, they provide vitamins and minerals such as vitamin B6, iron, and magnesium. Incorporating macadamia nuts into a balanced vegan diet can offer various health benefits.

Are there any potential risks or side effects of consuming Macadamia Nuts?

Macadamia nuts are a nutritious snack, but they are high in calories and fat, so consuming them in excess may lead to weight gain. Additionally, some people may be allergic to macadamia nuts. It's important to practice moderation and be mindful of portion sizes when including them in your diet.

Can I lose weight by eating more Macadamia Nuts?

Macadamia nuts are calorie-dense and high in healthy fats, so consuming them in moderation can be part of a balanced diet. However, if you are looking to lose weight, it's important to be mindful of portion sizes as overeating any type of nut can contribute to weight gain. Incorporating a variety of whole plant foods and maintaining a calorie deficit is key for weight loss.

Can I gain more muscles by eating more Macadamia Nuts if I train consistently?

Macadamia nuts can be a good source of healthy fats and protein, but they are not a complete protein source like animal products. To gain muscle, it's important to consume a variety of plant-based protein sources such as legumes, tofu, tempeh, and seitan, in addition to nuts. Consistent training, adequate protein intake, and overall calorie consumption are key factors in building muscle mass.

Can I eat Macadamia Nuts if I have diabetes?

Yes, macadamia nuts can be a good snack option for individuals with diabetes. They are low in carbohydrates and high in healthy fats, making them a good choice for blood sugar control. However, it's important to consume them in moderation as they are calorie-dense.

Can I consume Macadamia Nuts if I am on a Keto diet?

Yes, you can consume Macadamia Nuts on a Keto diet as they are low in carbs and high in healthy fats, making them a great option for a ketogenic diet. Just be mindful of portion sizes as they are calorie-dense.

Can I eat Macadamia Nuts if I am on a low fat diet?

Yes, macadamia nuts are high in healthy fats, so they may not be the best choice for a low-fat diet. It's important to be mindful of portion sizes when incorporating nuts into a low-fat eating plan.

What is the environmental impact of producing Macadamia Nuts?

Macadamia nuts have a relatively low environmental impact compared to other nuts. They require less water and land to grow, and the trees can help prevent soil erosion. However, it's important to consider factors such as transportation and packaging when assessing the overall sustainability of macadamia nut production.




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