Comparing Nutrients in 14 ounces Hickorynuts VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Hickorynuts	Ginkgo Nuts	Recommended Dietary Allowance
Energy	90% 2608kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	263% 255g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	87.3% 28g	3.96% 1.27g	32g per day for Men 19-50 years
Omega 3	260% 4.16g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	481% 82g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	115% 149g	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	67% 25.4g	NA	38g per day for Men 19-50 years
Protein	90% 50.5g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	287% 3.44mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.95mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	100% 1.3mg	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	39.7% 159μg	53.6% 214μg	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	66% 59.5mg	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

	Hickorynuts	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	24.2% 242mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	325% 2.93mg	121% 1.1mg	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	105% 8.4mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	796% 18.3mg	19.5% 0.45mg	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	191% 1334mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	59.5% 2024mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	5.92% 219g	3700g per day for Men 19-50 years

Nutrient Comparison: Hickorynuts VS Ginkgo Nuts per 14 oz

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

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

• 14 ounces of Hickorynuts have 3.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 10.9 times more Vitamin B5 than Ginkgo Nuts.
• While 14 oz of Raw Ginkgo Nuts contain 4 times more Vitamin A, 6.6 times more Vitamin B3, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 7.5 times more Vitamin C than Dried Hickorynuts.
• 14 ounces of Hickorynuts have insufficient amounts of Vitamin A
• Both Dried Hickorynuts as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Hickorynuts vs Ginkgo Nuts:

• 14 ounces of Hickorynuts have 30.5 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 6.4 times more Magnesium, 40.8 times more Manganese, 2.7 times more Phosphorus and 12.7 times more Zinc than Ginkgo Nuts.
• Both Hickorynuts and Ginkgo Nuts contain similar levels of Potassium per 14 ounces.
• 14 ounces of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hickorynuts have 3.6 times more Energy, 38.3 times more Fat, 22.1 times more Saturated Fat, 49.9 times more Omega 3, 35.7 times more Omega 6 and 2.9 times more Protein than Ginkgo Nuts.
• While 14 oz of Raw Ginkgo Nuts contain 2.1 times more Carbohydrate than Dried Hickorynuts.
• 14 ounces of Ginkgo Nuts provide inadequate amounts of Omega 3