Comparing Nutrients in 14 ounces Canned Ginkgo Nuts VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Canned Ginkgo Nuts	Macadamia Nuts	Recommended Dietary Allowance
Energy	15% 441kcal	98% 2850kcal	2900kcal per day for Men 19-50 years
Fat	6.63% 6.43g	310% 301g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.23g	150% 48g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	30.3% 5.14g	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	42% 55g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 17.6g	g per day for Men 19-50 years
Fiber	97% 37g	90% 34g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	395% 4.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	61.3% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	84% 1.1mg	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	11% 43.7μg	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	5.3% 4.76mg	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	14.3% 2.14mg	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	Macadamia Nuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	73.2% 0.66mg	333% 3mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	713% 16.4mg	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	107% 746mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	43% 1461mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	81.2% 1218mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	7.83% 290g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Ginkgo Nuts VS Macadamia Nuts per 14 oz

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

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

• 14 ounces of Canned Ginkgo Nuts have 1.5 times more Vitamin B3, 3 times more Vitamin B9 and 7.6 times more Vitamin C than Macadamia Nuts.
• While 14 oz of Raw Macadamia Nuts contain 9 times more Vitamin B1, 3 times more Vitamin B2, 7.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Ginkgo Nuts.
• 14 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• 14 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Canned Ginkgo Nuts as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Ginkgo Nuts have 61.4 times more Sodium than Macadamia Nuts.
• While 14 oz of Raw Macadamia Nuts contain 21.3 times more Calcium, 4.6 times more Copper, 12.7 times more Iron, 8.1 times more Magnesium, 60.8 times more Manganese, 3.5 times more Phosphorus, 2 times more Potassium, 7.2 times more Selenium and 6.2 times more Zinc than Canned Ginkgo Nuts.
• 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 1.6 times more Carbohydrate than Macadamia Nuts.
• While 14 oz of Raw Macadamia Nuts contain 6.5 times more Energy, 46.8 times more Fat, 39 times more Saturated Fat, 9.8 times more Omega 3, 2.3 times more Omega 6 and 3.5 times more Protein than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Macadamia Nuts offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Ginkgo Nuts provide inadequate amounts of Omega 3