Comparing Nutrients in 1 pound Dried Ginkgo Nuts VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Dried Ginkgo Nuts	12%	5%	83%
Coconut Water	15%	9%	76%

Macro Nutrients

	Dried Ginkgo Nuts	Coconut Water	Recommended Dietary Allowance
Energy	54.4% 1579kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	16.3% 12g	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	13% 5g	38g per day for Men 19-50 years
Protein	84% 47g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Dried Ginkgo Nuts	Coconut Water	Recommended Dietary Allowance
Vitamin A	27.7% 249μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.95mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	2.27% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.08mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	11% 0.15mg	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	120% 481μg	3.4% 13.6μg	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	148% 133mg	12% 11mg	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	0% 0mg	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

	Dried Ginkgo Nuts	Coconut Water	Recommended Dietary Allowance
Calcium	9.07% 91mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	20% 0.18mg	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	91% 7.26mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	28% 0.64mg	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	174% 1220mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	133% 4527mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	1.52% 56.2g	11.6% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Ginkgo Nuts VS Coconut Water per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Ginkgo Nuts vs Coconut Water:

• 1 pound of Dried Ginkgo Nuts has more Vitamin A, 14.3 times more Vitamin B1, 3.1 times more Vitamin B2, 146.7 times more Vitamin B3, 31.2 times more Vitamin B5, 20 times more Vitamin B6, 35.3 times more Vitamin B9 and 12.2 times more Vitamin C than Coconut Water.
• 1 pound of Coconut Water have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Dried Ginkgo Nuts as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Ginkgo Nuts vs Coconut Water:

• 1 pound of Dried Ginkgo Nuts has 13.4 times more Copper, 5.5 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 13.5 times more Phosphorus, 4 times more Potassium and 6.7 times more Zinc than Coconut Water.
• While 1 lb of Coconut Water (liquid From Coconuts) contains 8.1 times more Sodium and 7.7 times more Water than Dried Ginkgo Nuts.
• 1 pound of Coconut Water lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Ginkgo Nuts has 18.3 times more Energy, 10 times more Fat, 345 times more Omega 6, 19.5 times more Carbohydrate and 14.4 times more Protein than Coconut Water.
• 1 pound of Coconut Water provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dried Ginkgo Nuts as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 3 in one pound.