Comparing Nutrients in 1 kilogram Roasted Almonds VS Canned Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Ginkgo Nuts	8%	13%	79%

Macro Nutrients

	Roasted Almonds	Canned Ginkgo Nuts	Recommended Dietary Allowance
Energy	206% 5980kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	9.66% 3.1g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	170% 221g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	245% 93g	38g per day for Men 19-50 years
Protein	374% 210g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	226% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	1593% 239mg	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

	Roasted Almonds	Canned Ginkgo Nuts	Recommended Dietary Allowance
Calcium	268% 2680mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	205% 3070mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.65% 24g	19.7% 730g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted 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 Roasted Almonds vs Canned Ginkgo Nuts:

• 1 kilogram of Roasted Almonds has 22.2 times more Vitamin B2, 3.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Canned Ginkgo Nuts.
• While 1 kg of Canned Ginkgo Nuts contains 1.7 times more Vitamin B1, 1.5 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Canned Ginkgo Nuts provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• Both Dry Roasted 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 Roasted Almonds vs Canned Ginkgo Nuts:

• 1 kilogram of Roasted Almonds has 67 times more Calcium, 6.6 times more Copper, 12.9 times more Iron, 17.4 times more Magnesium, 32.8 times more Manganese, 8.7 times more Phosphorus, 4 times more Potassium, 4 times more Selenium and 15.8 times more Zinc than Canned Ginkgo Nuts.
• While 1 kg of Canned Ginkgo Nuts contains 102.3 times more Sodium than Dry Roasted 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 Roasted Almonds has 5.4 times more Energy, 32.4 times more Fat, 13.2 times more Saturated Fat, 23.2 times more Omega 6 and 9.2 times more Protein than Canned Ginkgo Nuts.
• Both Roasted Almonds and Canned Ginkgo Nuts offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Dry Roasted Almonds as well as Canned Ginkgo Nuts provide inadequate amounts of Omega 3 in one kilogram.