Comparing Nutrients in 1 kilogram Coconut Water VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Coconut Water	Ginkgo Nuts	Recommended Dietary Allowance
Energy	6.55% 190kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	9.97% 3.2g	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	34% 5.8g	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	289% 376g	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	NA	38g per day for Men 19-50 years
Protein	13% 7.2g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	375% 60mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	252% 3.28mg	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	135% 540μg	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	167% 150mg	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	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	24% 240mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	304% 2.74mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	49% 1.13mg	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	177% 1240mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	70% 1050mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.7% 950g	15% 552g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Ginkgo Nuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Coconut Water vs Ginkgo Nuts:

• 1 kg of Raw Ginkgo Nuts contains more Vitamin A, 7.3 times more Vitamin B1, 1.6 times more Vitamin B2, 75 times more Vitamin B3, 3.7 times more Vitamin B5, 10.3 times more Vitamin B6, 18 times more Vitamin B9 and 6.3 times more Vitamin C than Coconut Water (liquid From Coconuts).
• 1 kilogram of Coconut Water have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Coconut Water (liquid From Coconuts) as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Coconut Water has 12 times more Calcium, 1.3 times more Manganese, 15 times more Sodium and 1.7 times more Water than Ginkgo Nuts.
• While 1 kg of Raw Ginkgo Nuts contains 6.9 times more Copper, 3.4 times more Iron, 6.2 times more Phosphorus, 2 times more Potassium and 3.4 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Ginkgo Nuts contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Coconut Water lack sufficient amounts of Zinc
• 1 kilogram of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Ginkgo Nuts contains 9.6 times more Energy, 289 times more Omega 6, 10.1 times more Carbohydrate and 6 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 Raw Ginkgo Nuts provide inadequate amounts of Omega 3 in one kilogram.