Comparing Nutrients in 1 kilogram Canned Ginkgo Nuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Ginkgo Nuts	Broccoli	Recommended Dietary Allowance
Energy	38.3% 1110kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	9.66% 3.1g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	33% 5.6g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	245% 93g	68.4% 26g	38g per day for Men 19-50 years
Protein	41% 23g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Broccoli	Recommended Dietary Allowance
Vitamin A	19% 170μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36.2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.98mg	135% 1.75mg	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	82.5% 330μg	158% 630μg	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	101% 91mg	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Ginkgo Nuts	Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	91% 2.1mg	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	77% 540mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	205% 3070mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	19.7% 730g	24% 893g	3700g per day for Men 19-50 years

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

• Canned Ginkgo Nuts have 1.9 times more Vitamin B1 and 5.7 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin A, 2.2 times more Vitamin B2, 5.9 times more Vitamin B5, 1.9 times more Vitamin B9 and 9.8 times more Vitamin C than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Raw Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Canned Ginkgo Nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Ginkgo Nuts vs Broccoli:

• Canned Ginkgo Nuts have 3.4 times more Copper and 9.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 11.8 times more Calcium, 2.5 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 1.8 times more Potassium, 5 times more Selenium and 2 times more Zinc than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Raw Broccoli have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Ginkgo Nuts have 3.3 times more Energy, 4.4 times more Fat, 11.4 times more Omega 6, 3.3 times more Carbohydrate and 3.6 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 3 times more Omega 3 than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Raw Broccoli have similar amounts of Protein per 1 kg.
• Both Canned Ginkgo Nuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.