Comparing Nutrients in 500 calories Blanched Hazelnuts VS Dried Ginkgo Nuts

Weight per 500 calories

• Blanched Hazelnuts: 79.5g
• Dried Ginkgo Nuts: 144g

Blanched Hazelnuts have 1.8 times more energy per 100g than Dried Ginkgo Nuts. It has very high energy density when compared to other foods. Dried Ginkgo Nuts having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Blanched Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.6g	2.96% 2.87g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	2.24% 0.036g	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.37g	5.83% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	80% 104g	130g per day for Men 19-50 years
Sugars	3.83% 2.77g	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	0.077% 0.056g	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	% 0.056g	NA	g per day for Men 19-50 years
Sucrose	% 2.66g	NA	g per day for Men 19-50 years
Fiber	23% 8.74g	NA	38g per day for Men 19-50 years
Protein	19.4% 11g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0.18% 1.6μg	8.8% 79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.73% 0.087mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	38.5% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.47mg	71% 0.92mg	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	15.5% 62μg	38% 152μg	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	1.77% 1.6mg	46.8% 42mg	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	93% 14mg	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

	Blanched Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	12% 118mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	85.6% 0.77mg	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	32.8% 2.62mg	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	437% 10mg	13.7% 0.32mg	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	35.2% 246mg	55.2% 386mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	42% 1434mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.25% 18.7mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	8.75% 0.96mg	11mg per day for Men 19-50 years
Water	0.12% 4.6g	0.48% 18g	3700g per day for Men 19-50 years

Blanched Hazelnuts VS Dried Ginkgo Nuts Nutrients Per 500 Kcal

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

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

• 500 kcal of Dried Ginkgo Nuts contain 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 13.7 times more Vitamin B3, 3 times more Vitamin B5, 2 times more Vitamin B6, 2.5 times more Vitamin B9 and 26.5 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• 500 calories of Blanched Hazelnuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Blanched Hazelnuts Or Filberts as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blanched Hazelnuts vs Dried Ginkgo Nuts:

• 500 calories of Blanched Hazelnuts have 4.1 times more Calcium, 1.7 times more Copper, 1.7 times more Magnesium, 31.8 times more Manganese and 1.8 times more Zinc than Dried Ginkgo Nuts.
• While 500 kcal of Dried Ginkgo Nuts contain 1.6 times more Phosphorus and 2.7 times more Potassium than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Dried Ginkgo Nuts contain similar levels of Iron per 500 calories.
• 500 calories of Dried Ginkgo Nuts lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Hazelnuts have 16.9 times more Fat, 6.8 times more Saturated Fat and 4.4 times more Omega 6 than Dried Ginkgo Nuts.
• While 500 kcal of Dried Ginkgo Nuts contain 7.7 times more Carbohydrate and 1.4 times more Protein than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Dried Ginkgo Nuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Ginkgo Nuts provide inadequate amounts of Omega 6
• Both Blanched Hazelnuts Or Filberts as well as Dried Ginkgo Nuts provide inadequate amounts of Omega 3 in 500 calories.