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Nutrients in Macadamias

A handful of macadamias delivers essential nutrients as well as an indulgent eating experience.


Heart-healthy fats

Macadamias contain a low proportion of saturated fats, no nasty trans-fats and are rich in heart-friendly monounsaturated fats, similar to those in olive oil. In fact macadamias are one of the highest food sources of monounsaturated fats. Health experts the world over agree we should be replacing the bad saturated fats in our diet with unsaturated fats like those in macadamias. The monounsaturated fats in macadamia oil give it stability and longer shelf life and it adds a lovely flavour to salad dressings.


Vitamins and minerals

Macadamias contain a wide range of vitamins, minerals and antioxidants – see the table below.

Just a handful (30g) of macadamias (15 whole or 30 halves) provides you with:

•   ⅓ of your daily thiamine (vitamin B1). Thiamine is an important vitamin for releasing the energy from food, and necessary for normal functioning of the heart and nervous system.

•    ¼ of your daily manganese. Manganese is a trace element important for antioxidant defences, bone health and normal metabolism.

•    12% of your daily magnesium. Magnesium is an important mineral for electrolyte balance, nerve and muscle function and bone strength.

•    9% of your daily iron. Iron is a mineral necessary for healthy blood and energy levels..

•    8% of your daily niacin.
 Niacin is a B vitamin essential for a healthy nervous system, releasing energy from food and good skin structure and function.

•    8% of your daily copper. Copper is used by the body for antioxidant protection, immune system function and healthy looking skin and hair.


Vitamins and minerals in macadamia versus daily recommendations:

 Raw, unsalted macadamias
 Per 30g serve
 Per 100g
 Daily Recommended
 Percent of recommended serve
 Sodium (mg)
0.51.4 1600mg (SDT) 0%
 Potassium (mg)
135410 4700mg (SDT) 3%
 Magnesium (mg)39130
 320mg (RDI) 12%
 Calcium (mg)25.5 85 800mg (RDI) 5%
 Iron (mg)1.1 3.7 12mg (RDI) 9%
 Zinc (mg)0.4 1.3 12mg (RDI) 3%
 Thiamin, B1 (mg)0.4 1.2 1.1mg (RDI) 33%
 Riboflavin, B2 (mg)0.050.16
 1.7mg (RDI) 3%
 Niacin (mg)0.8
 2.5 10mg (RDI) 8%
 Folate (µg)3.3 11 200ug (RDI) 2%
 Pantothenic acid (mg)0.2 0.76 5mg (RDI) 4%
 Vitamin B61 (mg)0.08 0.28 1.6mg (RDI) 5%
 Vitamin E1 (mg)0.15 0.5 10mg (RDI) 1.5%
 Copper (mg)20.23 0.76 3mg (RDI) 8%
 Manganese 1 (mg)21.2
 4.13 5mg (RDI) 25%
Selenium 1 (µg)2
1.1 3.6 70mg (RDI) 1.6%
 Arginine 1 (g)0.4
 1.4 N/A N/A
 Plant sterols (mg)35
 116 N/A N/A
 Antioxidant Capacity (ORAC- umol TE)2559
 1695 N/A N/A

DATA SOURCES: NUTTAB, except for: 1. USDA Standard Release No. 23, 2010 2. USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2
 NOTES: %DI is Percentage daily intakes, based on an average adult diet of 8700 kJ. Your daily intakes may be higher or lower depending upon your energy needs. RDI for vitamins are based on the FSANZ RDI: Recommended Dietary Intake (where available); OR Australian Nutrient Reference Values (NRVs) including Suggested Dietary Target (SDT).


Antioxidants

Macadamias naturally contain beneficial phytochemicals including antioxidants. Antioxidants are Mother Nature’s way of keeping macadamias fresh. Phytochemicals have a number of helpful roles in maintaining your health, which include helping to counter the effects of harmful free radicals thought to contribute to chronic disease and premature ageing. Macadamias also contain the antioxidant minerals manganese, magnesium and copper. All these helpful substances act as your own private internal army working to maintain your wellbeing. That’s why we call them “fight-o-chemicals”.


Fibre

Fibre helps maintain good digestive health and regularity, and it also helps improve blood cholesterol levels. Macadamias contain around 2g of fibre per 30g serve, which is similar to the amount in a slice of wholemeal bread.


Plant sterols

Macadamias naturally contain plant sterols, which help reduce cholesterol absorption in the body. Plant sterols combined with monounsaturated oils, fibre and phytochemicals all add up to make macadamias a superfood for your heart.


Nutrition Table:

 Raw, unsalted macadamias
 Per 30g
Per 100g
 Energy (KJ)
 1016 3080
 Protein (g)
 3 9.2
 Fat Total (g)
 24.4 74
 Fat Saturated (g)
 3.3 10
 Fat Monounsaturated (g)
 19.7 59.8
 Fat Polyunsaturated (g)
 1.3 3.8
 Fat Omega 3 as ALA (mg)
 32.7 99
 Trans Fats (g)1
 0 0
 Carbohydrate Total (g)
 2.6 7.9
 Carbohydrate Sugars (g)
 1.4 4.6
 Dietry Fibre (g)
 2.1 5.4

DATA SOURCES: NUTTAB, except for:  1. RMIT fatty acids database (Australia)
NOTES: %DI is Percentage daily intakes, based on an average adult diet of 8700 kJ. Your daily intakes may be higher or lower depending upon your energy needs. RDI for vitamins are based on the FSANZ RDI: Recommended Dietary Intake (where available); OR Australian Nutrient Reference Values (NRVs) including Adequate Intake (AI) and Suggested Dietary Target (SDT).
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