Comparing Nutrients in 1 pound Hazelnuts VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Hazelnuts	Ginkgo Nuts	Recommended Dietary Allowance
Energy	98% 2849kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	7.86% 7.62g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	4.52% 1.45g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	15.4% 2.62g	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	131% 171g	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	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	170% 27.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	114% 1.5mg	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	61.2% 245μg	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	75.6% 68mg	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	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	51.7% 517mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	138% 1.24mg	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	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	22.3% 0.51mg	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	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	68% 2313mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.65% 24g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Ginkgo Nuts per 1 lb

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

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

• 1 pound of Hazelnuts has 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 5.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Ginkgo Nuts.
• While 1 lb of Raw Ginkgo Nuts contains 28 times more Vitamin A, 3.3 times more Vitamin B3 and 2.4 times more Vitamin C than Hazelnuts.
• 1 pound of Hazelnuts have insufficient amounts of Vitamin A
• Both Hazelnuts as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hazelnuts vs Ginkgo Nuts:

• 1 pound of Hazelnuts has 57 times more Calcium, 6.3 times more Copper, 4.7 times more Iron, 6 times more Magnesium, 54.6 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium and 7.2 times more Zinc than Ginkgo Nuts.
• 1 pound of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hazelnuts has 3.5 times more Energy, 36.2 times more Fat, 14 times more Saturated Fat, 4.1 times more Omega 3, 13.6 times more Omega 6 and 3.5 times more Protein than Ginkgo Nuts.
• While 1 lb of Raw Ginkgo Nuts contains 2.3 times more Carbohydrate than Hazelnuts.
• 1 pound of Ginkgo Nuts provide inadequate amounts of Omega 3