Macadamias: Nutrient Profile
What is Macadamias richest in? Below are the vitamins, minerals and amino acids that 100 g of Macadamias delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Macadamias: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B1 (Thiamine) | 1.2 mg | 🟢 100% | Turns carbs into energy |
| 2 | Vitamin B6 | 0.3 mg | 🟡 16% | Brain & metabolism |
| 3 | Vitamin B3 (Niacin) | 2.5 mg | 🟡 15% | Energy, skin & nerves |
| 4 | Vitamin B5 (Pantothenic Acid) | 0.8 mg | 🟡 15% | Energy metabolism |
| 5 | Vitamin B2 (Riboflavin) | 0.2 mg | 🟡 12% | Energy & cell health |
| Minerals | ||||
| 1 | Manganese | 4.1 mg | 🟢 180% | Bone & metabolism |
| 2 | Copper | 0.8 mg | 🟢 84% | Iron use; connective tissue |
| 3 | Magnesium | 130 mg | 🟡 31% | Muscle, nerves & energy |
| 4 | Iron | 3.7 mg | 🟡 20% | Carries oxygen in blood |
| 5 | Phosphorus | 188 mg | 🟡 15% | Bones & cellular energy |
| 6 | Zinc | 1.3 mg | 🟡 12% | Immunity & healing |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 2.3 g | 🟢 | Brain signaling (glutamate) |
| 2 | Arginine | 1.4 g | 🟢 | Blood flow (nitric oxide) |
| 3 | Aspartic acid | 1.1 g | 🟡 | Cellular energy & detox |
| 4 | Phenylalanine | 0.7 g | 🟡 | Dopamine & focus |
| 5 | Leucine | 0.6 g | 🟡 | Builds muscle (BCAA) |
| 6 | Tyrosine | 0.5 g | 🟡 | Dopamine & thyroid |
| 7 | Proline | 0.5 g | 🟡 | Collagen & joints |
| 8 | Glycine | 0.5 g | 🟡 | Collagen, calm & sleep |
| 9 | Serine | 0.4 g | 🟡 | Cell membranes & brain |
| 10 | Alanine | 0.4 g | 🟡 | Energy (glucose cycle) |
| 11 | Threonine | 0.4 g | 🟡 | Collagen & gut lining |
| 12 | Valine | 0.4 g | 🟡 | Muscle & energy (BCAA) |
| 13 | Isoleucine | 0.3 g | 🟡 | Muscle & energy (BCAA) |
| 14 | Histidine | 0.2 g | ⚪ | Histamine & blood |
Values are per 100 g of the USDA FoodData Central record FDC 170178, “Nuts, macadamia nuts, raw” (SR Legacy). %DV is the amount per 100 g divided by the adult Daily Value in 21 CFR 101.9.