Comparing Nutrients in 1 pound Canned Ginkgo Nuts VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Canned Ginkgo Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	17.4% 503kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	7.58% 7.35g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	169% 54g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	NA	26% 18.8g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	111% 42g	95% 36.3g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69% 0.9mg	125% 1.63mg	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	37.4% 150μg	11.3% 45.4μg	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	46% 41.3mg	3.53% 3.18mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Ginkgo Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	83.7% 0.75mg	287% 2.6mg	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	16.4% 1.3mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	599% 13.8mg	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	35% 245mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	93% 1393mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	8.94% 331g	0.2% 7.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Ginkgo Nuts VS Roasted Macadamia Nuts per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Ginkgo Nuts vs Roasted Macadamia Nuts:

• 1 pound of Canned Ginkgo Nuts has 1.6 times more Vitamin B3, 3.3 times more Vitamin B9 and 13 times more Vitamin C than Roasted Macadamia Nuts.
• While 1 lb of Dry Roasted Macadamia Nuts contains 5.3 times more Vitamin B1, 1.6 times more Vitamin B2, 6.2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Canned Ginkgo Nuts.
• 1 pound of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• 1 pound of Roasted Macadamia Nuts have insufficient amounts of Vitamin C
• Both Canned Ginkgo Nuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Ginkgo Nuts vs Roasted Macadamia Nuts:

• 1 pound of Canned Ginkgo Nuts has 76.8 times more Sodium than Roasted Macadamia Nuts.
• While 1 lb of Dry Roasted Macadamia Nuts contains 17.5 times more Calcium, 3.4 times more Copper, 9.1 times more Iron, 7.4 times more Magnesium, 44.6 times more Manganese, 3.7 times more Phosphorus, 2 times more Potassium, 23.4 times more Selenium and 6.1 times more Zinc than Canned Ginkgo Nuts.
• 1 pound of Canned Ginkgo Nuts lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Ginkgo Nuts has 1.7 times more Carbohydrate than Roasted Macadamia Nuts.
• While 1 lb of Dry Roasted Macadamia Nuts contains 6.5 times more Energy, 47 times more Fat, 38.7 times more Saturated Fat, 9.3 times more Omega 3, 2.3 times more Omega 6 and 3.4 times more Protein than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Roasted Macadamia Nuts offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Ginkgo Nuts provide inadequate amounts of Omega 3