Comparing Nutrients in 1 kilogram Ginkgo Nuts VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Ginkgo Nuts	9%	8%	83%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Ginkgo Nuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	62.8% 1820kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	9.97% 3.2g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	NA	87% 33g	38g per day for Men 19-50 years
Protein	77% 43.2g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Ginkgo Nuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	31% 280μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	375% 60mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.28mg	64.6% 0.84mg	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	135% 540μg	27.5% 110μg	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	167% 150mg	25.6% 23mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginkgo Nuts	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	2% 20mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	91% 0.82mg	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	125% 10mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	72.6% 1.67mg	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	177% 1240mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	150% 5100mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	15% 552g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginkgo Nuts VS Cooked Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Ginkgo Nuts vs Cooked Frozen Carrots:

• 1 kilogram of Ginkgo Nuts has 7.3 times more Vitamin B1, 2.4 times more Vitamin B2, 14.4 times more Vitamin B3, 3.9 times more Vitamin B6, 4.9 times more Vitamin B9 and 6.5 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 30.2 times more Vitamin A than Raw Ginkgo Nuts.
• Both Ginkgo Nuts and Cooked Frozen Carrots provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw Ginkgo Nuts as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Ginkgo Nuts vs Cooked Frozen Carrots:

• 1 kilogram of Ginkgo Nuts has 3.3 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 4 times more Phosphorus and 2.7 times more Potassium than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 17.5 times more Calcium, 1.5 times more Manganese, 8.4 times more Sodium and 1.6 times more Water than Raw Ginkgo Nuts.
• Both Ginkgo Nuts and Cooked Frozen Carrots contain similar levels of Zinc per one kilogram.
• 1 kilogram of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ginkgo Nuts has 4.9 times more Energy, 2 times more Omega 6, 4.9 times more Carbohydrate and 7.4 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.1 times more Omega 3 than Raw Ginkgo Nuts.
• 1 kilogram of Ginkgo Nuts provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein