Comparing Nutrients in 1 pound Blanched Almonds VS Dried Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Blanched Almonds	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	92% 2676kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	18.4% 3.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	253% 329g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	NA	38g per day for Men 19-50 years
Protein	173% 97g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	224% 2.9mg	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	55.6% 222μg	120% 481μg	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	0% 0mg	148% 133mg	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	718% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	107% 1070mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	270% 2.43mg	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	186% 15mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	43.4% 1mg	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	312% 2182mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	133% 4527mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.52% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Dried Ginkgo Nuts per 1 lb

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

Lets compare vitamin content per 1 pound of Blanched Almonds vs Dried Ginkgo Nuts:

• 1 pound of Blanched Almonds has 4 times more Vitamin B2 than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains more Vitamin A, 2.3 times more Vitamin B1, 3.4 times more Vitamin B3, 4.3 times more Vitamin B5, 5.6 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Blanched Almonds as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Dried Ginkgo Nuts:

• 1 pound of Blanched Almonds has 11.8 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 5.1 times more Magnesium, 8.3 times more Manganese, 1.8 times more Phosphorus and 4.4 times more Zinc than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 1.5 times more Potassium than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.7 times more Energy, 26.3 times more Fat, 10.4 times more Saturated Fat, 17.9 times more Omega 6 and 2.1 times more Protein than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 3.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Dried Ginkgo Nuts provide inadequate amounts of Omega 3 in one pound.