Comparing Nutrients in 1 pound Dried Ginkgo Nuts VS Canned Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Ginkgo Nuts	12%	5%	83%
Canned Ginkgo Nuts	8%	13%	79%

Macro Nutrients

	Dried Ginkgo Nuts	Canned Ginkgo Nuts	Recommended Dietary Allowance
Energy	54.4% 1579kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	7.58% 7.35g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	77% 100g	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	111% 42g	38g per day for Men 19-50 years
Protein	84% 47g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Dried Ginkgo Nuts	Canned Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	27.7% 249μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.95mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.08mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	69% 0.9mg	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	120% 481μg	37.4% 150μg	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	46% 41.3mg	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	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 Ginkgo Nuts	Canned Ginkgo Nuts	Recommended Dietary Allowance
Calcium	9.07% 91mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	83.7% 0.75mg	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	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	13.4% 0.31mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	133% 4527mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	93% 1393mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.52% 56.2g	8.94% 331g	3700g per day for Men 19-50 years

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

• Dried Ginkgo Nuts have 3.2 times more Vitamin A, 3.2 times more Vitamin B1, 3.3 times more Vitamin B2, 3.2 times more Vitamin B3, 13.8 times more Vitamin B5, 3.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 3.2 times more Vitamin C than Canned Ginkgo Nuts.
• Both Dried Ginkgo Nuts as well as Canned Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Ginkgo Nuts have 5 times more Calcium, 3.2 times more Copper, 5.5 times more Iron, 3.3 times more Magnesium, 3.2 times more Manganese, 5 times more Phosphorus, 5.5 times more Potassium and 3.2 times more Zinc than Canned Ginkgo Nuts.
• While Canned Ginkgo Nuts contain 23.6 times more Sodium and 5.9 times more Water than Dried Ginkgo Nuts.

Comparison of macro-nutrients per 1 pound:

• Dried Ginkgo Nuts have 3.1 times more Energy, 1.2 times more Fat, 1.2 times more Saturated Fat, 1.2 times more Omega 6, 3.3 times more Carbohydrate and 4.5 times more Protein than Canned Ginkgo Nuts.
• Both Dried Ginkgo Nuts and Canned Ginkgo Nuts have similar amounts of Omega 3 per 1 lb.
• Both Dried Ginkgo Nuts as well as Canned Ginkgo Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.