Comparing Nutrients in 1 pound Dried Beechnuts VS Dried Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Dried Beechnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	90% 2613kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	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	117% 152g	253% 329g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	50.2% 28g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	115% 1.38mg	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	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	128% 513μg	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	78% 70.3mg	148% 133mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Dried Beechnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	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	139% 11mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	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	0% 0mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	133% 4527mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.52% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Dried Ginkgo Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts 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 Dried Beechnuts vs Dried Ginkgo Nuts:

• 1 pound of Dried Beechnuts has 2.1 times more Vitamin B2 than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains more Vitamin A, 1.4 times more Vitamin B1, 13.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Dried Ginkgo Nuts provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Dried Ginkgo Nuts:

• 1 pound of Dried Beechnuts has 1.3 times more Copper, 1.5 times more Iron, 6.1 times more Manganese and 2.9 times more Sodium than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 20 times more Calcium, more Magnesium, more Phosphorus and 1.9 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Dried Ginkgo Nuts contain similar levels of Potassium per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.7 times more Energy, 25 times more Fat, 15 times more Saturated Fat, 68 times more Omega 3 and 26.7 times more Omega 6 than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• 1 pound of Dried Ginkgo Nuts provide inadequate amounts of Omega 3