Comparing Nutrients in 1 kilogram Blanched Almonds VS Canned Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Ginkgo Nuts	8%	13%	79%

Macro Nutrients

	Blanched Almonds	Canned Ginkgo Nuts	Recommended Dietary Allowance
Energy	203% 5900kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	9.66% 3.1g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	170% 221g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	245% 93g	38g per day for Men 19-50 years
Protein	382% 214g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	226% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	152% 1.98mg	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	123% 490μg	82.5% 330μg	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	0% 0mg	101% 91mg	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	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Ginkgo Nuts	Recommended Dietary Allowance
Calcium	236% 2360mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	184% 1.66mg	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	410% 32.8mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	29.6% 0.68mg	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	687% 4810mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	205% 3070mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.2% 45g	19.7% 730g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Canned Ginkgo Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Canned Ginkgo Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Canned Ginkgo Nuts:

• 1 kilogram of Blanched Almonds has 1.4 times more Vitamin B1, 13.2 times more Vitamin B2, 3.2 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Ginkgo Nuts.
• While 1 kg of Canned Ginkgo Nuts contains 1.7 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Canned Ginkgo Nuts provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• Both Blanched Almonds as well as Canned Ginkgo Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Canned Ginkgo Nuts:

• 1 kilogram of Blanched Almonds has 59 times more Calcium, 6.2 times more Copper, 11.3 times more Iron, 16.8 times more Magnesium, 27 times more Manganese, 8.9 times more Phosphorus, 3.7 times more Potassium, 6.4 times more Selenium and 14.1 times more Zinc than Canned Ginkgo Nuts.
• While 1 kg of Canned Ginkgo Nuts contains 16.2 times more Sodium than Blanched Almonds.
• 1 kilogram of Canned Ginkgo Nuts lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 5.3 times more Energy, 32.4 times more Fat, 12.8 times more Saturated Fat, 22.1 times more Omega 6 and 9.3 times more Protein than Canned Ginkgo Nuts.
• Both Blanched Almonds and Canned Ginkgo Nuts offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Blanched Almonds as well as Canned Ginkgo Nuts provide inadequate amounts of Omega 3 in one kilogram.