Comparing Nutrients in 100 calories Ginkgo Nuts VS Roasted Hazelnuts

Weight per 100 calories

• Ginkgo Nuts: 55g
• Roasted Hazelnuts: 15.5g

Dry Roasted Hazelnuts Or Filberts have 3.5 times more energy per unit of mass than Raw Ginkgo Nuts, which is very high in comparison to other foods. Ginkgo Nuts having above average energy density.

Discover which food has more nutrients per 100 calories - Ginkgo Nuts or Roasted Hazelnuts?

Macros Ratio

	Protein	Fat	Carbs
Ginkgo Nuts	9%	8%	83%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Ginkgo Nuts	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	9.96% 9.66g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	2.1% 2.72g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.76g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.015% 0.011g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.011g	g per day for Men 19-50 years
Sucrose	NA	% 0.74g	g per day for Men 19-50 years
Fiber	NA	3.83% 1.46g	38g per day for Men 19-50 years
Protein	4.24% 2.37g	4.15% 2.33g	56g per day for Men 19-50 years

Vitamins

	Ginkgo Nuts	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	1.7% 15.4μg	0.052% 0.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	4.36% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.049mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.76% 0.088mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.4% 29.7μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.16% 8.24mg	0.65% 0.59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.8% 2.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginkgo Nuts	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	0.11% 1.1mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.87% 0.55mg	8.48% 0.68mg	8mg per day for Men 19-50 years
Magnesium	3.53% 15mg	6.38% 26.8mg	420mg per day for Men 19-50 years
Manganese	2.7% 0.062mg	37.4% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.73% 68mg	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	NA	1.15% 0.63μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.85mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	3.5% 0.39mg	11mg per day for Men 19-50 years
Water	0.82% 30.3g	0.011% 0.39g	3700g per day for Men 19-50 years

Ginkgo Nuts VS Roasted Hazelnuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Ginkgo Nuts or Roasted Hazelnuts?

Lets compare vitamin content per 100 calories of Ginkgo Nuts vs Roasted Hazelnuts:

• 100 calories of Ginkgo Nuts have 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 10.4 times more Vitamin B3, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 14 times more Vitamin C than Roasted Hazelnuts.
• While 100 kcal of Dry Roasted Hazelnuts Or Filberts contain 1.6 times more Vitamin B5 than Raw Ginkgo Nuts.
• 100 calories of Ginkgo Nuts have insufficient amounts of Vitamin B5
• 100 calories of Roasted Hazelnuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Ginkgo Nuts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Ginkgo Nuts vs Roasted Hazelnuts:

• 100 calories of Ginkgo Nuts have 1.4 times more Phosphorus and 2.4 times more Potassium than Roasted Hazelnuts.
• While 100 kcal of Dry Roasted Hazelnuts Or Filberts contain 1.8 times more Copper, 1.8 times more Magnesium, 13.8 times more Manganese and 2.1 times more Zinc than Raw Ginkgo Nuts.
• Both Ginkgo Nuts and Roasted Hazelnuts contain similar levels of Iron per 100 calories.
• 100 calories of Ginkgo Nuts lack sufficient amounts of Zinc
• Both Raw Ginkgo Nuts as well as Dry Roasted Hazelnuts Or Filberts lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Ginkgo Nuts have 7.6 times more Carbohydrate than Roasted Hazelnuts.
• While 100 kcal of Dry Roasted Hazelnuts Or Filberts contain 10.5 times more Fat, 4 times more Saturated Fat and 4.1 times more Omega 6 than Raw Ginkgo Nuts.
• Both Ginkgo Nuts and Roasted Hazelnuts offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Ginkgo Nuts provide inadequate amounts of Omega 6
• Both Raw Ginkgo Nuts as well as Dry Roasted Hazelnuts Or Filberts provide inadequate amounts of Omega 3 in 100 calories.