Comparing Nutrients in 1 pound Hazelnuts VS Dried Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	98% 2849kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	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	58.3% 75.7g	253% 329g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	116% 44g	NA	38g per day for Men 19-50 years
Protein	121% 68g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	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	31.8% 28.6mg	148% 133mg	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	454% 68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	51.7% 517mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	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	266% 21.3mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	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	188% 1315mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	133% 4527mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.52% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Dried Ginkgo Nuts per 1 lb

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

• 1 pound of Hazelnuts has 1.5 times more Vitamin B1 than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 55 times more Vitamin A, 1.6 times more Vitamin B2, 6.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.7 times more Vitamin C than Hazelnuts.
• Both Hazelnuts and Dried Ginkgo Nuts provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Hazelnuts have insufficient amounts of Vitamin A
• Both Hazelnuts as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Hazelnuts has 5.7 times more Calcium, 3.2 times more Copper, 2.9 times more Iron, 3.1 times more Magnesium, 28.1 times more Manganese and 3.7 times more Zinc than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 1.5 times more Potassium than Hazelnuts.
• Both Hazelnuts and Dried Ginkgo Nuts contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hazelnuts has 1.8 times more Energy, 30.4 times more Fat, 11.7 times more Saturated Fat, 3.5 times more Omega 3, 11.4 times more Omega 6 and 1.4 times more Protein than Dried Ginkgo Nuts.
• While 1 lb of Dried Ginkgo Nuts contains 4.3 times more Carbohydrate than Hazelnuts.
• 1 pound of Dried Ginkgo Nuts provide inadequate amounts of Omega 3