Comparing Nutrients in 500 calories Canned Ginkgo Nuts VS Hazelnuts

Weight per 500 calories

• Canned Ginkgo Nuts: 451g
• Hazelnuts: 79.6g

Hazelnuts have 5.7 times more energy per unit of mass than Canned Ginkgo Nuts, which is very high in comparison to other foods. Canned Ginkgo Nuts having average energy density.

Discover which food has more nutrients per 500 calories - Canned Ginkgo Nuts or Hazelnuts?

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Canned Ginkgo Nuts	Hazelnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.52% 7.3g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	11% 3.55g	32g per day for Men 19-50 years
Omega 3	5.9% 0.095g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	15% 2.5g	36.7% 6.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	NA	4.77% 3.46g	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	0.077% 0.056g	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	% 0.056g	g per day for Men 19-50 years
Sucrose	NA	% 3.34g	g per day for Men 19-50 years
Fiber	110% 42g	20.3% 7.72g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Hazelnuts	Recommended Dietary Allowance
Vitamin A	8.5% 76.6μg	0.088% 0.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	8.96% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.74% 0.44mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.6% 0.89mg	34.5% 0.45mg	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	37% 149μg	22.5% 90μg	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	45.5% 41mg	5.57% 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	79.8% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.42% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Ginkgo Nuts	Hazelnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	9.08% 91mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	153% 1.37mg	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	16.3% 1.3mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	214% 4.9mg	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	34.7% 243mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	24% 811mg	16% 541mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	3.47% 1.9μg	55μg per day for Men 19-50 years
Sodium	92% 1383mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	8.9% 329g	0.11% 4.23g	3700g per day for Men 19-50 years

Canned Ginkgo Nuts VS Hazelnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Ginkgo Nuts or Hazelnuts?

Lets compare vitamin content per 500 calories of Canned Ginkgo Nuts vs Hazelnuts:

• 500 calories of Canned Ginkgo Nuts have 2.7 times more Vitamin B2, 11.4 times more Vitamin B3, 2 times more Vitamin B6, 1.7 times more Vitamin B9 and 8.2 times more Vitamin C than Hazelnuts.
• While 500 kcal of Hazelnuts contain 1.7 times more Vitamin B5 than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Hazelnuts provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• 500 calories of Hazelnuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Ginkgo Nuts as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Ginkgo Nuts vs Hazelnuts:

• 500 calories of Canned Ginkgo Nuts have 1.5 times more Potassium and more Sodium than Hazelnuts.
• While 500 kcal of Hazelnuts contain 1.8 times more Copper, 2.9 times more Iron, 1.8 times more Magnesium, 16.1 times more Manganese and 2.1 times more Zinc than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Hazelnuts contain similar levels of Phosphorus per 500 calories.
• 500 calories of Canned Ginkgo Nuts lack sufficient amounts of Zinc
• Both Canned Ginkgo Nuts as well as Hazelnuts lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Ginkgo Nuts have 7.5 times more Carbohydrate and 5.4 times more Fiber than Hazelnuts.
• While 500 kcal of Hazelnuts contain 6.6 times more Fat, 2.6 times more Saturated Fat and 2.5 times more Omega 6 than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Hazelnuts offer comparable quantities of Energy and Protein per 500 calories.
• Both Canned Ginkgo Nuts as well as Hazelnuts provide inadequate amounts of Omega 3 in 500 calories.