Comparing Nutrients in 14 ounces Canned Ginkgo Nuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Ginkgo Nuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	15% 441kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	6.63% 6.43g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.23g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.5% 87.7g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	97% 37g	34.5% 13g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	61% 0.79mg	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	32.7% 131μg	107% 429μg	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	40% 36mg	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Ginkgo Nuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	73.2% 0.66mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	14.4% 1.15mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	33.5% 0.77mg	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	30.6% 214mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	81.2% 1218mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	7.83% 290g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Ginkgo Nuts VS Boiled Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Ginkgo Nuts versus 14 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Ginkgo Nuts vs Boiled Broccoli:

• 14 ounces of Canned Ginkgo Nuts have 2.1 times more Vitamin B1 and 6.6 times more Vitamin B3 than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 4.5 times more Vitamin A, 2.3 times more Vitamin B2, 6.4 times more Vitamin B5, 3.3 times more Vitamin B9 and 7.1 times more Vitamin C than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Boiled Broccoli provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin A and Vitamin B5
• Both Canned Ginkgo Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Ginkgo Nuts vs Boiled Broccoli:

• 14 ounces of Canned Ginkgo Nuts have 2.7 times more Copper and 7.5 times more Sodium than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 10 times more Calcium, 2.3 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 1.6 times more Potassium, 3.2 times more Selenium and 2.1 times more Zinc than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Boiled Broccoli contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Canned Ginkgo Nuts lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Ginkgo Nuts have 3.2 times more Energy, 11 times more Omega 6, 3.1 times more Carbohydrate and 2.8 times more Fiber than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 5.7 times more Omega 3 than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Boiled Broccoli offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Canned Ginkgo Nuts provide inadequate amounts of Omega 3
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6