Comparing Nutrients in 1 kilogram Dried Ginkgo Nuts VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Ginkgo Nuts	12%	5%	83%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Dried Ginkgo Nuts	Ginkgo Nuts	Recommended Dietary Allowance
Energy	120% 3480kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	9.97% 3.2g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	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	557% 725g	289% 376g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	185% 104g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Dried Ginkgo Nuts	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	61% 550μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	358% 4.3mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	733% 117mg	375% 60mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	268% 13.4mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	493% 6.4mg	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	265% 1060μg	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	326% 293mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Ginkgo Nuts	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	20% 200mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	596% 5.36mg	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	200% 16mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	384% 2690mg	177% 1240mg	700mg per day for Men 19-50 years
Potassium	294% 9980mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.35% 124g	15% 552g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Ginkgo Nuts VS Ginkgo Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Ginkgo Nuts 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 Dried Ginkgo Nuts vs Ginkgo Nuts:

• 1 kilogram of Dried Ginkgo Nuts has 2 times more Vitamin A, 2 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 8.4 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9 and 2 times more Vitamin C than Ginkgo Nuts.
• Both Dried Ginkgo Nuts as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Ginkgo Nuts vs Ginkgo Nuts:

• 1 kilogram of Dried Ginkgo Nuts has 10 times more Calcium, 2 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium and 2 times more Zinc than Ginkgo Nuts.
• 1 kilogram of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Ginkgo Nuts has 1.9 times more Energy, 1.9 times more Carbohydrate and 2.4 times more Protein than Ginkgo Nuts.
• Both Dried Ginkgo Nuts and Ginkgo Nuts offer comparable quantities of Omega 6 per one kilogram.
• Both Dried Ginkgo Nuts as well as Raw Ginkgo Nuts provide inadequate amounts of Omega 3 in one kilogram.