{"id":11200,"date":"2021-12-03T11:01:41","date_gmt":"2021-12-03T00:01:41","guid":{"rendered":"https:\/\/www.australian-macadamias.org\/?page_id=11200"},"modified":"2026-08-14T14:18:09","modified_gmt":"2026-08-14T04:18:09","slug":"nutrients-table","status":"publish","type":"page","link":"https:\/\/www.australian-macadamias.org\/zh\/health-wellbeing\/nutrients-table\/","title":{"rendered":"Nutrients table"},"content":{"rendered":"
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health & wellbeing<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Nutrients table<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Nutrition Table:<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u00a0<\/p>
Raw, unsalted macadamias<\/th>Per 30g<\/th>Per 100g<\/th><\/tr><\/thead>
Energy (KJ)<\/td>926<\/td>3086<\/td><\/tr>
Protein (g)<\/td>2<\/td>6.5<\/td><\/tr>
Fat Total (g)<\/td>23<\/td>76.7<\/td><\/tr>
Fat Saturated (g)<\/td>3.54<\/td>11.8<\/td><\/tr>
Fat Monounsaturated (g)<\/td>17.2<\/td>59.2<\/td><\/tr>
Fat Polyunsaturated (g)<\/td>0.42<\/td>1.39<\/td><\/tr>
Carbohydrate Total (g)<\/td>1.4<\/td>4.6<\/td><\/tr>
Carbohydrate Sugars (g)<\/td>1.4<\/td>4.6<\/td><\/tr>
Dietary Fibre (g)<\/td>2.4<\/td>7.9<\/td><\/tr><\/tbody><\/table>

DATA SOURCES:<\/strong> Figures from Food Standards Australia New Zealand (2025). Australian Food Composition Database<\/a> \u2013 Release 3. Canberra: FSANZ.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Vitamins and minerals in macadamia versus daily recommendations:<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Raw, unsalted macadamias<\/th>Per 30g serve<\/th>Per 100g<\/th>Daily recommended target (adults)<\/th>Percent of daily recommended target provided by a 30g serve of macadamias*<\/th><\/tr><\/thead>
Sodium** (mg)<\/td>0<\/td>1<\/td>2000mg (SDT**)<\/td>0%<\/td><\/tr>
Potassium (mg)<\/td>111<\/td>370<\/td>Women: 2,800mg (AI)
Men: 3,800mg (AI)<\/td>		3.9%<\/td><\/tr>
Magnesium (mg)<\/td>33<\/td>110<\/td>Women: 310-320mg (RDI)
Men: 400-420mg (RDI)<\/td>		10.3%<\/td><\/tr>
Calcium (mg)<\/td>15<\/td>51<\/td>Women & Men: 1,000-1,300mg (RDI)<\/td>1.5%<\/td><\/tr>
Iron (mg)<\/td>0.51<\/td>1.7<\/td>Women: 8-18mg (RDI)
Men: 8mg (RDI)<\/td>		0.3%<\/td><\/tr>
Zinc (mg)<\/td>0.33<\/td>1.1<\/td>Women: 8mg (RDI)
Men: 14mg (RDI)<\/td>		4.1%<\/td><\/tr>
Thiamin, B1 (mg)<\/td>0.09<\/td>0.31<\/td>Women: 1.1mg (RDI)
Men: 1.2mg (RDI)<\/td>		8.2%<\/td><\/tr>
Riboflavin, B2 (mg)<\/td>0.02<\/td>0.07<\/td>Women: 1.1-1.3mg (RDI)
Men: 1.3-1.6mg (RDI)<\/td>		1.8%<\/td><\/tr>
Niacin (mg; niacin-derived equivalents)<\/td>0.64<\/td>2.14<\/td>Women: 14mg (RDI)
Men: 16mg (RDI)<\/td>		4.6%<\/td><\/tr>
Folate (\u00b5g)<\/td>7<\/td>22<\/td>Women & Men: 400ug (RDI)<\/td>1.8%<\/td><\/tr>
Vitamin B5 (Pantothenic acid) (mg)<\/td>0.1<\/td>0.32<\/td>5mg (RDI)<\/td>2%<\/td><\/tr>
Vitamin B6 (mg)<\/td>0.08<\/td>0.27<\/td>Women: 1.3-1.5mg (RDI)
Men: 1.3-1.7mg (RDI)<\/td>		6.2%<\/td><\/tr>
Vitamin E (mg)<\/td>0<\/td>0<\/td>Women: 7mg (RDI)
Men: 10mg (RDI)<\/td>		N\/A<\/td><\/tr>
Copper (mg)2<\/td>0.12<\/td>0.39<\/td>Women: 1.2mg (AI)
Men: 1.7mg (AI)<\/td>		10%<\/td><\/tr>
Manganese (mg)<\/td>1.23<\/td>4.1<\/td>Women: 5mg (AI)
Men: 5.5mg (AI)<\/td>		24.6%<\/td><\/tr>
Selenium (\u00b5g)2<\/td>3.3<\/td>11<\/td>Women: 60mg (RDI)
Men: 70mg (RDI)<\/td>		5.5%<\/td><\/tr>
Arginine (g)<\/td>0.4<\/td>1.4<\/td>N\/A<\/td>N\/A<\/td><\/tr>
Plant sterols (mg)<\/td>35<\/td>116<\/td>N\/A<\/td>N\/A<\/td><\/tr>
Antioxidant Capacity (ORAC- umol TE)2<\/td>559<\/td>1695<\/td>N\/A<\/td>N\/A<\/td><\/tr><\/tbody><\/table>

DATA SOURCES:<\/strong> Figures from Food Standards Australia New Zealand (2025). Australian Food Composition Database<\/a> \u2013 Release 3. Canberra: FSANZ. \u00a0Exceptions are the figures indicated by (2), for which data is from the United States Department of Agriculture.
NOTES: <\/strong>Daily recommendations for vitamins and minerals are based on the FSANZ Nutrient Reference Values (NRVs) for adults, comprising either: Recommended Dietary Intake (RDI), where available, OR Adequate Intake (AI), OR Suggested Dietary Target (SDT).<\/p>

*Based on the requirements outlined in the NRVs for women aged 31-50 years.<\/p>

**SDT is a daily limit<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

health & wellbeing Nutrients table Nutrition Table: \u00a0 Raw, unsalted macadamias Per 30g Per 100g Energy (KJ) 926 3086 Protein (g) 2 6.5 Fat Total (g) 23 76.7 Fat Saturated (g) 3.54 11.8 Fat Monounsaturated (g) 17.2 59.2 Fat Polyunsaturated (g) 0.42 1.39 Carbohydrate Total (g) 1.4 4.6 Carbohydrate Sugars (g) 1.4 4.6 Dietary Fibre…<\/p>","protected":false},"author":1,"featured_media":0,"parent":21535,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"class_list":["post-11200","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"\nNutrients table - Australian Macadamias<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.australian-macadamias.org\/zh\/health-wellbeing\/nutrients-table\/\" \/>\n<meta property=\"og:locale\" content=\"zh_CN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutrients table - 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