Comparing Nutrients in 14 ounces Canned Ginkgo Nuts VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Canned Ginkgo Nuts	Hickorynuts	Recommended Dietary Allowance
Energy	15% 441kcal	90% 2608kcal	2900kcal per day for Men 19-50 years
Fat	6.63% 6.43g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.23g	87.3% 28g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	260% 4.16g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	481% 82g	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	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 37g	67% 25.4g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	90% 50.5g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Hickorynuts	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	287% 3.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	139% 6.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	58.6% 0.76mg	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	39.7% 159μg	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	8.8% 7.94mg	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	NA	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

	Canned Ginkgo Nuts	Hickorynuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	73.2% 0.66mg	325% 2.93mg	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	14.4% 1.15mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	796% 18.3mg	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	191% 1334mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	81.2% 1218mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	156% 17mg	11mg per day for Men 19-50 years
Water	7.83% 290g	0.28% 10.5g	3700g per day for Men 19-50 years

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

• Canned Ginkgo Nuts have 2.4 times more Vitamin A, 4 times more Vitamin B3 and 4.6 times more Vitamin C than Dried Hickorynuts.
• While Dried Hickorynuts contain 6.5 times more Vitamin B1, 2.4 times more Vitamin B2 and 18 times more Vitamin B5 than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Dried Hickorynuts have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Canned Ginkgo Nuts as well as Dried Hickorynuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Ginkgo Nuts vs Hickorynuts:

• Canned Ginkgo Nuts have 307 times more Sodium and 27.5 times more Water than Dried Hickorynuts.
• While Dried Hickorynuts contain 15.3 times more Calcium, 4.4 times more Copper, 7.3 times more Iron, 10.8 times more Magnesium, 67.8 times more Manganese, 6.2 times more Phosphorus, 2.4 times more Potassium, 16.2 times more Selenium and 20.5 times more Zinc than Canned Ginkgo Nuts.

Comparison of macro-nutrients per 14 ounces:

• Canned Ginkgo Nuts have 1.2 times more Carbohydrate and 1.5 times more Fiber than Dried Hickorynuts.
• While Dried Hickorynuts contain 5.9 times more Energy, 39.7 times more Fat, 22.8 times more Saturated Fat, 49.9 times more Omega 3, 36.9 times more Omega 6 and 5.6 times more Protein than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts as well as Dried Hickorynuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.