Comparing Nutrients in 14 ounces Blanched Hazelnuts VS Dried Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Blanched Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	86% 2496kcal	47.6% 1381kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	4.73% 1.5g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	128% 22g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	221% 288g	130g per day for Men 19-50 years
Sugars	19% 14g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 13.3g	NA	g per day for Men 19-50 years
Fiber	115% 43.7g	NA	38g per day for Men 19-50 years
Protein	97% 54.4g	73.4% 41g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	24.3% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.9mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	291% 46.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.7% 3.23mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	196% 2.54mg	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	77.4% 310μg	105% 421μg	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	8.8% 7.94mg	129% 116mg	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	463% 69.5mg	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

	Blanched Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	59% 591mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	236% 2.13mg	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	164% 13mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	2183% 50.2mg	38% 0.87mg	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	176% 1230mg	153% 1068mg	700mg per day for Men 19-50 years
Potassium	77% 2612mg	116% 3961mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.62% 23g	1.33% 49.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Dried Ginkgo Nuts per 14 oz

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

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

• 14 oz of Dried Ginkgo Nuts contain 27.5 times more Vitamin A, 1.6 times more Vitamin B2, 7.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B9 and 14.7 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Dried Ginkgo Nuts provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Blanched Hazelnuts have insufficient amounts of Vitamin A
• Both Blanched Hazelnuts Or Filberts as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Hazelnuts vs Dried Ginkgo Nuts:

• 14 ounces of Blanched Hazelnuts have 7.5 times more Calcium, 3 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 57.5 times more Manganese and 3.3 times more Zinc than Dried Ginkgo Nuts.
• While 14 oz of Dried Ginkgo Nuts contain 1.5 times more Potassium than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Dried Ginkgo Nuts contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Hazelnuts have 1.8 times more Energy, 30.6 times more Fat, 12.3 times more Saturated Fat, 2.3 times more Omega 3, 8 times more Omega 6 and 1.3 times more Protein than Dried Ginkgo Nuts.
• While 14 oz of Dried Ginkgo Nuts contain 4.3 times more Carbohydrate than Blanched Hazelnuts Or Filberts.
• 14 ounces of Dried Ginkgo Nuts provide inadequate amounts of Omega 3