Comparing Nutrients in 1 kilogram Coconut Water VS Canned Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Canned Ginkgo Nuts	8%	13%	79%

Macro Nutrients

	Coconut Water	Canned Ginkgo Nuts	Recommended Dietary Allowance
Energy	6.55% 190kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	9.66% 3.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	28.5% 37g	170% 221g	130g per day for Men 19-50 years
Sugars	36% 26g	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	29% 11g	245% 93g	38g per day for Men 19-50 years
Protein	13% 7.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	25% 0.3mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	226% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	7.5% 30μg	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	26.7% 24mg	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	0% 0mg	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

	Coconut Water	Canned Ginkgo Nuts	Recommended Dietary Allowance
Calcium	24% 240mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	36.3% 2.9mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	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	28.6% 200mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	70% 1050mg	205% 3070mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25.7% 950g	19.7% 730g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Canned Ginkgo Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Coconut Water 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 Coconut Water vs Canned Ginkgo Nuts:

• 1 kg of Canned Ginkgo Nuts contains 4.4 times more Vitamin B1, 45.3 times more Vitamin B3, 6.2 times more Vitamin B6, 11 times more Vitamin B9 and 3.8 times more Vitamin C than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Canned Ginkgo Nuts provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Coconut Water have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Coconut Water (liquid From Coconuts) as well as Canned Ginkgo Nuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Coconut Water vs Canned Ginkgo Nuts:

• 1 kilogram of Coconut Water has 6 times more Calcium, 1.6 times more Magnesium, 2.1 times more Manganese, 1.4 times more Potassium and 1.3 times more Water than Canned Ginkgo Nuts.
• While 1 kg of Canned Ginkgo Nuts contains 4.2 times more Copper, 2.7 times more Phosphorus and 2.9 times more Sodium than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Canned Ginkgo Nuts contain similar levels of Iron per one kilogram.
• 1 kilogram of Canned Ginkgo Nuts lack sufficient amounts of Calcium
• Both Coconut Water (liquid From Coconuts) as well as Canned Ginkgo Nuts lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Ginkgo Nuts contains 5.8 times more Energy, 279.5 times more Omega 6, 6 times more Carbohydrate, 8.5 times more Fiber and 3.2 times more Protein than Coconut Water (liquid From Coconuts).
• 1 kilogram of Coconut Water provide inadequate amounts of Energy, Omega 6 and Protein
• Both Coconut Water (liquid From Coconuts) as well as Canned Ginkgo Nuts provide inadequate amounts of Omega 3 in one kilogram.