Comparing Nutrients in 500 calories Coconut Water VS Ginkgo Nuts

Weight per 500 calories

• Coconut Water: 2632g
• Ginkgo Nuts: 275g

Raw Ginkgo Nuts have 9.6 times more energy per unit of mass than Coconut Water (liquid From Coconuts), which is above average in comparison to other foods. Coconut Water having very low energy density.

Discover which food has more nutrients per 500 calories - Coconut Water or Ginkgo Nuts?

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Coconut Water	Ginkgo Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.43% 5.26g	4.76% 4.6g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.63g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	9.34% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	79.5% 103g	130g per day for Men 19-50 years
Sugars	95% 68.7g	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	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	76% 29g	NA	38g per day for Men 19-50 years
Protein	34% 19g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.55% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	50.4% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.8% 0.84mg	69.3% 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	19.7% 79μg	37% 148μg	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	70% 63mg	45.8% 41.2mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	63% 632mg	0.55% 5.5mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	83.6% 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	95% 7.63mg	34.3% 2.75mg	8mg per day for Men 19-50 years
Magnesium	157% 658mg	17.7% 74mg	420mg per day for Men 19-50 years
Manganese	162% 3.74mg	13.5% 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	75% 526mg	48.7% 341mg	700mg per day for Men 19-50 years
Potassium	193% 6579mg	41.2% 1401mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	NA	55μg per day for Men 19-50 years
Sodium	184% 2763mg	1.3% 19.2mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	8.5% 0.93mg	11mg per day for Men 19-50 years
Water	67.6% 2500g	4.1% 152g	3700g per day for Men 19-50 years

Coconut Water VS Ginkgo Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Coconut Water or Ginkgo Nuts?

Lets compare vitamin content per 500 calories of Coconut Water vs Ginkgo Nuts:

• 500 calories of Coconut Water have 1.3 times more Vitamin B1, 6.1 times more Vitamin B2, 2.6 times more Vitamin B5 and 1.5 times more Vitamin C than Ginkgo Nuts.
• While 500 kcal of Raw Ginkgo Nuts contain 7.8 times more Vitamin B3 and 1.9 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Ginkgo Nuts provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Ginkgo Nuts have insufficient amounts of Vitamin B5
• Both Coconut Water (liquid From Coconuts) as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Coconut Water vs Ginkgo Nuts:

• 500 calories of Coconut Water have 114.9 times more Calcium, 1.4 times more Copper, 2.8 times more Iron, 8.9 times more Magnesium, 12 times more Manganese, 1.5 times more Phosphorus, 4.7 times more Potassium, 143.7 times more Sodium, 2.8 times more Zinc and 16.5 times more Water than Ginkgo Nuts.
• 500 calories of Ginkgo Nuts lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Coconut Water have 5.3 times more Saturated Fat and 1.6 times more Protein than Ginkgo Nuts.
• Both Coconut Water and Ginkgo Nuts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Coconut Water (liquid From Coconuts) as well as Raw Ginkgo Nuts provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.