Comparing Nutrients in 1 pound Ginkgo Nuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Ginkgo Nuts	9%	8%	83%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Ginkgo Nuts	Dried Butternuts	Recommended Dietary Allowance
Energy	28.5% 826kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	4.52% 1.45g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.62g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	42% 54.7g	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	56% 21.3g	38g per day for Men 19-50 years
Protein	35% 19.6g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Ginkgo Nuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	14% 127μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27.2mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	195% 2.54mg	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	61.2% 245μg	75% 299μg	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	75.6% 68mg	16% 14.5mg	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

	Ginkgo Nuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	227% 2.04mg	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	56.7% 4.54mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	1294% 29.8mg	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	80.4% 562mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	68% 2313mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	129% 14mg	11mg per day for Men 19-50 years
Water	6.77% 250g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginkgo Nuts VS Dried Butternuts per 1 lb

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

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

• 1 pound of Ginkgo Nuts has 4.7 times more Vitamin A, 5.7 times more Vitamin B3 and 4.7 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Ginkgo Nuts.
• Both Ginkgo Nuts and Dried Butternuts provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin A
• Both Raw Ginkgo Nuts as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Ginkgo Nuts has 1.2 times more Potassium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 26.5 times more Calcium, 1.6 times more Copper, 4 times more Iron, 8.8 times more Magnesium, 58.1 times more Manganese, 3.6 times more Phosphorus and 9.2 times more Zinc than Raw Ginkgo Nuts.
• 1 pound of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Ginkgo Nuts has 3.1 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 3.4 times more Energy, 33.9 times more Fat, 4.1 times more Saturated Fat, 415.1 times more Omega 3, 58.4 times more Omega 6 and 5.8 times more Protein than Raw Ginkgo Nuts.
• 1 pound of Ginkgo Nuts provide inadequate amounts of Omega 3