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  6. Bran raw vs. Macadamia

Bran raw vs. Macadamia — In-Depth Nutrition Comparison

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The main differences between bran raw and macadamia

  • Bran raw has more phosphorus, selenium, manganese, fiber, magnesium, protein, and iron; however, macadamia has more fats and copper.
  • Daily need coverage for fats for macadamia is 106% higher.
  • Macadamia has 13 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while macadamia has 3.6µg.
  • Bran raw is lower in saturated fat.
  • Bran raw has a higher glycemic index than macadamia.

Food types used in this article are Oat bran, raw and Nuts, macadamia nuts, raw.

Infographic

Bran raw vs Macadamia infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +80.8%
Contains more PotassiumPotassium +53.8%
Contains more IronIron +46.6%
Contains more ZincZinc +139.2%
Contains more PhosphorusPhosphorus +290.4%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +36.3%
Contains more SeleniumSelenium +1155.6%
Contains more CalciumCalcium +46.6%
Contains more CopperCopper +87.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 4% 0% 0% 11% 299% 37% 46% 45% 63% 0% 0% 8.3%
Contains more Vitamin EVitamin E +87%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin B5Vitamin B5 +97.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +372.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +164.8%
Contains more Vitamin B6Vitamin B6 +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~1.195mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Macadamia DV% diff.
Monounsaturated fat 2.376g 58.877g 141%
Fats 7.03g 75.77g 106%
Phosphorus 734mg 188mg 78%
Selenium 45.2µg 3.6µg 76%
Manganese 5.63mg 4.131mg 65%
Saturated fat 1.328g 12.061g 49%
Copper 0.403mg 0.756mg 39%
Fiber 15.4g 8.6g 27%
Magnesium 235mg 130mg 25%
Calories 246kcal 718kcal 24%
Iron 5.41mg 3.69mg 22%
Protein 17.3g 7.91g 19%
Carbs 66.22g 13.82g 17%
Zinc 3.11mg 1.3mg 16%
Vitamin B5 1.494mg 0.758mg 15%
Vitamin B3 0.934mg 2.473mg 10%
Folate 52µg 11µg 10%
Vitamin B6 0.165mg 0.275mg 8%
Polyunsaturated fat 2.766g 1.502g 8%
Potassium 566mg 368mg 6%
Choline 32.2mg 6%
Vitamin B2 0.22mg 0.162mg 4%
Calcium 58mg 85mg 3%
Vitamin E 1.01mg 0.54mg 3%
Vitamin K 3.2µg 3%
Vitamin B1 1.17mg 1.195mg 2%
Vitamin C 0mg 1.2mg 1%
Protein per 100 calories 7g 1.1g N/A
Calories per 10 g protein 142kcal 908kcal N/A
Weight per 100 calories 41g 14g N/A
Unsaturated / Saturated Fat ratio 3.9 5 N/A
Net carbs 50.82g 5.22g N/A
Sugar 1.45g 4.57g N/A
Starch 1.05g 0%
Sodium 4mg 5mg 0%
Tryptophan 0.335mg 0.067mg 0%
Threonine 0.502mg 0.37mg 0%
Isoleucine 0.668mg 0.314mg 0%
Leucine 1.374mg 0.602mg 0%
Lysine 0.76mg 0.018mg 0%
Methionine 0.335mg 0.023mg 0%
Phenylalanine 0.908mg 0.665mg 0%
Valine 0.964mg 0.363mg 0%
Histidine 0.41mg 0.195mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +118.7%
Contains more CarbsCarbs +379.2%
Contains more WaterWater +381.6%
Contains more FatsFats +977.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -89%
Contains more Poly. FatPolyunsaturated fat +84.2%
Contains more Mono. FatMonounsaturated fat +2378%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.