Comparing Nutrients in 1 kilogram Ginkgo Nuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Ginkgo Nuts	9%	8%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Ginkgo Nuts	Roasted Almonds	Recommended Dietary Allowance
Energy	62.8% 1820kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	9.97% 3.2g	128% 41g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	NA	287% 109g	38g per day for Men 19-50 years
Protein	77% 43.2g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Ginkgo Nuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	31% 280μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	375% 60mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.28mg	105% 1.36mg	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	138% 550μg	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	0% 0mg	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	1593% 239mg	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

	Ginkgo Nuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	150% 5100mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	15% 552g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginkgo Nuts VS Roasted Almonds per 1 kg

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

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

• 1 kilogram of Ginkgo Nuts has more Vitamin A, 2.9 times more Vitamin B1, 1.6 times more Vitamin B3, 2.4 times more Vitamin B6 and more Vitamin C than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 13.3 times more Vitamin B2 and 2 times more Vitamin B5 than Raw Ginkgo Nuts.
• Both Ginkgo Nuts and Roasted Almonds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ginkgo Nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Ginkgo Nuts vs Roasted Almonds:

• 1 kg of Dry Roasted Almonds contains 134 times more Calcium, 4 times more Copper, 3.7 times more Iron, 10.3 times more Magnesium, 19.8 times more Manganese, 3.8 times more Phosphorus, 1.4 times more Potassium and 9.7 times more Zinc than Raw Ginkgo Nuts.
• 1 kilogram of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ginkgo Nuts has 1.8 times more Carbohydrate than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 3.3 times more Energy, 31.3 times more Fat, 12.8 times more Saturated Fat, 22.4 times more Omega 6 and 4.9 times more Protein than Raw Ginkgo Nuts.
• Both Raw Ginkgo Nuts as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.