Comparing Nutrients in 1 kilogram Hazelnuts VS Ginkgo Nuts

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Ginkgo Nuts	Recommended Dietary Allowance
Energy	217% 6280kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	626% 608g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	140% 44.6g	9.97% 3.2g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	461% 78.3g	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	128% 167g	289% 376g	130g per day for Men 19-50 years
Sugars	60% 43.4g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 42g	NA	g per day for Men 19-50 years
Fiber	255% 97g	NA	38g per day for Men 19-50 years
Protein	267% 150g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	536% 6.43mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	375% 60mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	184% 9.2mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	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	283% 1130μg	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	70% 63mg	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	1002% 150mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	114% 1140mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	1917% 17.3mg	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	588% 47mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	388% 1630mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	2685% 61.8mg	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	414% 2900mg	177% 1240mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	223% 24.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.44% 53g	15% 552g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Ginkgo Nuts per 1 kg

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

• 1 kilogram of Hazelnuts has 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 5.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Ginkgo Nuts.
• While 1 kg of Raw Ginkgo Nuts contains 28 times more Vitamin A, 3.3 times more Vitamin B3 and 2.4 times more Vitamin C than Hazelnuts.
• 1 kilogram of Hazelnuts have insufficient amounts of Vitamin A
• Both Hazelnuts as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hazelnuts vs Ginkgo Nuts:

• 1 kilogram of Hazelnuts has 57 times more Calcium, 6.3 times more Copper, 4.7 times more Iron, 6 times more Magnesium, 54.6 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium and 7.2 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 Hazelnuts has 3.5 times more Energy, 36.2 times more Fat, 14 times more Saturated Fat, 4.1 times more Omega 3, 13.6 times more Omega 6 and 3.5 times more Protein than Ginkgo Nuts.
• While 1 kg of Raw Ginkgo Nuts contains 2.3 times more Carbohydrate than Hazelnuts.
• 1 kilogram of Ginkgo Nuts provide inadequate amounts of Omega 3