Comparing Nutrients in 5 ounces Macadamia NutsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Macadamia Nuts

89%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Macadamia Nutsvs Oil Roasted Sunflower Seeds

35%1018kcal

Energy

29%839kcal

1018 kcalvs839 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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111%107g

Fat

75%72.7g

107 gvs72.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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53.4%17g

Saturated Fat

31.3%10g

17 gvs10 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.2%0.29g

Omega 3

7.18%0.11g

0.29 gvs0.11 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11%1.84g

Omega 6

285%48.5g

1.84 gvs48.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15%19.6g

Carbohydrate

25%32.4g

19.6 gvs32.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.93%6.48g

Sugars

6.1%4.4g

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

6.48 gvs4.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.14%0.099g

Fructose

0%0g

≤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]

0.099 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.099g

Glucose

%1.05g

0.099 gvs1.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.28g

Sucrose

%3.36g

6.28 gvs3.36 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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32%12g

Fiber

39.5%15g

12 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

20%11.2g

Protein

50.8%28.4g

11.2 gvs28.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Macadamia Nutsvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

141%1.7mg

Vitamin B1

37.8%0.45mg

Thiamine

1.7 mgvs0.45 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.7%0.23mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.23 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

22%3.5mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs5.85 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

21.5%1.07mg

Vitamin B5

197%9.84mg

Pantothenic acid

1.07 mgvs9.84 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

30%0.39mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.39 mgvs1.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.9%15.6μg

Vitamin B9

83%332μg

Folates and Folic Acid

15.6 μgvs332 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.9%1.7mg

Vitamin C

1.73%1.56mg

Ascorbic acid

1.7 mgvs1.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

5.1%0.77mg

Vitamin E

343%51.5mg

Tocopherols and Tocotrienols

0.77 mgvs51.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

NA μgvs4.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Macadamia Nutsvs Oil Roasted Sunflower Seeds

12%120mg

Calcium

12.3%123mg

120 mgvs123 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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119%1.07mg

Copper

284%2.56mg

1.07 mgvs2.56 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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65.4%5.23mg

Iron

76%6.07mg

5.23 mgvs6.07 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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44%184mg

Magnesium

43%180mg

184 mgvs180 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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255%5.86mg

Manganese

128%2.95mg

5.86 mgvs2.95 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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38%266mg

Phosphorus

231%1615mg

266 mgvs1615 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.3%522mg

Potassium

20%685mg

522 mgvs685 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.28%5.1μg

Selenium

202%111μg

5.1 μgvs111 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium

0.47%7.1mg

Sodium

0.28%4.25mg

7.1 mgvs4.25 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium

16.8%1.84mg

Zinc

67%7.4mg

1.84 mgvs7.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc

0.052%1.93g

Water

0.059%2.2g

1.93 gvs2.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Macadamia Nuts vs Oil Roasted Sunflower Seeds:

Raw Macadamia Nuts have 3.7 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 9.2 times more Vitamin B5, 2.9 times more Vitamin B6, 21.3 times more Vitamin B9 and 67.3 times more Vitamin E than Raw Macadamia Nuts.
Both Raw Macadamia Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C per 5 oz.
Both Raw Macadamia Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Macadamia Nuts vs Oil Roasted Sunflower Seeds:

Raw Macadamia Nuts have 2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Copper, 6.1 times more Phosphorus, 1.3 times more Potassium, 21.7 times more Selenium and 4 times more Zinc than Raw Macadamia Nuts.
Both Raw Macadamia Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Iron and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Macadamia Nuts have 1.2 times more Energy, 1.5 times more Fat, 1.7 times more Saturated Fat, 2.5 times more Omega 3 and 1.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 26.4 times more Omega 6, 1.7 times more Carbohydrate and 2.5 times more Protein than Raw Macadamia Nuts.
Both Raw Macadamia Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
Both Raw Macadamia Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Macadamia NutsVS Roasted Macadamia NutsOil Roasted Sunflower SeedsVS Roasted Macadamia NutsMacadamia NutsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces Macadamia NutsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: