Comparing Nutrients in 1 kilogram Blanched Hazelnuts VS Dried Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Blanched Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	217% 6290kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	630% 612g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	146% 46.7g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	40.6% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	557% 725g	130g per day for Men 19-50 years
Sugars	48% 35g	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	% 33.5g	NA	g per day for Men 19-50 years
Fiber	289% 110g	NA	38g per day for Men 19-50 years
Protein	245% 137g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	61% 550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	396% 4.75mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	733% 117mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.15mg	268% 13.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	450% 5.85mg	493% 6.4mg	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	195% 780μg	265% 1060μg	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	22.2% 20mg	326% 293mg	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	1167% 175mg	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

	Blanched Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	149% 1490mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	596% 5.36mg	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	413% 33mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	5500% 127mg	96% 2.2mg	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	443% 3100mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	194% 6580mg	294% 9980mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	1.56% 58g	3.35% 124g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Dried Ginkgo Nuts contains 27.5 times more Vitamin A, 1.6 times more Vitamin B2, 7.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B9 and 14.7 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Dried Ginkgo Nuts provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Blanched Hazelnuts have insufficient amounts of Vitamin A
• Both Blanched Hazelnuts Or Filberts as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Blanched Hazelnuts has 7.5 times more Calcium, 3 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 57.5 times more Manganese and 3.3 times more Zinc than Dried Ginkgo Nuts.
• While 1 kg of Dried Ginkgo Nuts contains 1.5 times more Potassium than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Dried Ginkgo Nuts contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Hazelnuts has 1.8 times more Energy, 30.6 times more Fat, 12.3 times more Saturated Fat, 2.3 times more Omega 3, 8 times more Omega 6 and 1.3 times more Protein than Dried Ginkgo Nuts.
• While 1 kg of Dried Ginkgo Nuts contains 4.3 times more Carbohydrate than Blanched Hazelnuts Or Filberts.
• 1 kilogram of Dried Ginkgo Nuts provide inadequate amounts of Omega 3