Comparing Nutrients in 14 ounces Ginkgo Nuts VS 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	25% 722kcal	88.4% 2564kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	255% 248g	97g per day for Men 19-50 years
Saturated Fat	3.96% 1.27g	56% 18g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	196% 33.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	53.7% 70g	130g per day for Men 19-50 years
Sugars	NA	26.8% 19.4g	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	% 19g	g per day for Men 19-50 years
Fiber	NA	98% 37.3g	38g per day for Men 19-50 years
Protein	30.6% 17g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Ginkgo Nuts	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	51% 8.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	73.3% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	189% 2.46mg	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	53.6% 214μg	87.3% 349μg	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	66% 59.5mg	16.8% 15mg	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	404% 60.6mg	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	0.79% 7.94mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	772% 6.95mg	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	49.6% 3.97mg	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	958% 22mg	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	70.3% 492mg	176% 1230mg	700mg per day for Men 19-50 years
Potassium	59.5% 2024mg	88% 2997mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	5.92% 219g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginkgo Nuts VS Roasted Hazelnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Ginkgo Nuts vs Roasted Hazelnuts:

• 14 ounces of Ginkgo Nuts have 9.3 times more Vitamin A, 2.9 times more Vitamin B3 and 3.9 times more Vitamin C than Roasted Hazelnuts.
• While 14 oz of Dry Roasted Hazelnuts Or Filberts contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 5.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Ginkgo Nuts.
• 14 ounces of Roasted Hazelnuts have insufficient amounts of Vitamin A
• Both Raw Ginkgo Nuts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ginkgo Nuts vs Roasted Hazelnuts:

• 14 oz of Dry Roasted Hazelnuts Or Filberts contain 61.5 times more Calcium, 6.4 times more Copper, 4.4 times more Iron, 6.4 times more Magnesium, 49.1 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium and 7.4 times more Zinc than Raw Ginkgo Nuts.
• 14 ounces of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ginkgo Nuts have 2.1 times more Carbohydrate than Roasted Hazelnuts.
• While 14 oz of Dry Roasted Hazelnuts Or Filberts contain 3.5 times more Energy, 37.1 times more Fat, 14.1 times more Saturated Fat, 2.9 times more Omega 3, 14.5 times more Omega 6 and 3.5 times more Protein than Raw Ginkgo Nuts.
• 14 ounces of Ginkgo Nuts provide inadequate amounts of Omega 3