Comparing Nutrients in 1 kilogram Ginkgo Nuts VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Ginkgo Nuts	9%	8%	83%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Ginkgo Nuts	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	62.8% 1820kcal	223% 6460kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	643% 624g	97g per day for Men 19-50 years
Saturated Fat	9.97% 3.2g	141% 45g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	494% 84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	289% 376g	135% 176g	130g per day for Men 19-50 years
Sugars	NA	67.4% 49g	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	% 47.5g	g per day for Men 19-50 years
Fiber	NA	247% 94g	38g per day for Men 19-50 years
Protein	77% 43.2g	268% 150g	56g per day for Men 19-50 years

Vitamins

	Ginkgo Nuts	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	31% 280μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	375% 60mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	185% 9.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.28mg	477% 6.2mg	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	220% 880μg	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	42.2% 38mg	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	1019% 153mg	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

	Ginkgo Nuts	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	2% 20mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	1944% 17.5mg	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	548% 43.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	412% 1730mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	2413% 55.5mg	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	443% 3100mg	700mg per day for Men 19-50 years
Potassium	150% 5100mg	222% 7550mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	227% 25mg	11mg per day for Men 19-50 years
Water	15% 552g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginkgo Nuts VS Roasted Hazelnuts per 1 kg

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

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

• 1 kilogram of Ginkgo Nuts has 9.3 times more Vitamin A, 2.9 times more Vitamin B3 and 3.9 times more Vitamin C than Roasted Hazelnuts.
• While 1 kg of Dry Roasted Hazelnuts Or Filberts contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 5.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Ginkgo Nuts.
• 1 kilogram of Roasted Hazelnuts have insufficient amounts of Vitamin A
• Both Raw Ginkgo Nuts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Dry Roasted Hazelnuts Or Filberts contains 61.5 times more Calcium, 6.4 times more Copper, 4.4 times more Iron, 6.4 times more Magnesium, 49.1 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium and 7.4 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 2.1 times more Carbohydrate than Roasted Hazelnuts.
• While 1 kg of Dry Roasted Hazelnuts Or Filberts contains 3.5 times more Energy, 37.1 times more Fat, 14.1 times more Saturated Fat, 2.9 times more Omega 3, 14.5 times more Omega 6 and 3.5 times more Protein than Raw Ginkgo Nuts.
• 1 kilogram of Ginkgo Nuts provide inadequate amounts of Omega 3