Comparing Nutrients in 1 kilogram Canned Ginkgo Nuts VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Canned Ginkgo Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	38.3% 1110kcal	248% 7180kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	784% 761g	97g per day for Men 19-50 years
Saturated Fat	9.66% 3.1g	373% 119g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	123% 1.96g	1.6g per day for Men 19-50 years
Omega 6	33% 5.6g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	103% 134g	130g per day for Men 19-50 years
Sugars	NA	57% 41.4g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 40g	g per day for Men 19-50 years
Fiber	245% 93g	211% 80g	38g per day for Men 19-50 years
Protein	41% 23g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	19% 170μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	592% 7.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36.2mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	121% 6.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.98mg	276% 3.6mg	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	25% 100μg	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	7.78% 7mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Ginkgo Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	4% 40mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	633% 5.7mg	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	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	281% 1180mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	1320% 30.4mg	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	283% 1980mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	205% 3070mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	117% 13mg	11mg per day for Men 19-50 years
Water	19.7% 730g	0.44% 16g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Ginkgo Nuts has 1.6 times more Vitamin B3, 3.3 times more Vitamin B9 and 13 times more Vitamin C than Roasted Macadamia Nuts.
• While 1 kg of Dry Roasted Macadamia Nuts contains 5.3 times more Vitamin B1, 1.6 times more Vitamin B2, 6.2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Canned Ginkgo Nuts.
• 1 kilogram of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• 1 kilogram of Roasted Macadamia Nuts have insufficient amounts of Vitamin C
• Both Canned Ginkgo Nuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Ginkgo Nuts vs Roasted Macadamia Nuts:

• 1 kilogram of Canned Ginkgo Nuts has 76.8 times more Sodium than Roasted Macadamia Nuts.
• While 1 kg of Dry Roasted Macadamia Nuts contains 17.5 times more Calcium, 3.4 times more Copper, 9.1 times more Iron, 7.4 times more Magnesium, 44.6 times more Manganese, 3.7 times more Phosphorus, 2 times more Potassium, 23.4 times more Selenium and 6.1 times more Zinc than Canned Ginkgo Nuts.
• 1 kilogram of Canned Ginkgo Nuts lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Ginkgo Nuts has 1.7 times more Carbohydrate than Roasted Macadamia Nuts.
• While 1 kg of Dry Roasted Macadamia Nuts contains 6.5 times more Energy, 47 times more Fat, 38.7 times more Saturated Fat, 9.3 times more Omega 3, 2.3 times more Omega 6 and 3.4 times more Protein than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Roasted Macadamia Nuts offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Ginkgo Nuts provide inadequate amounts of Omega 3