Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Canned Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Ginkgo Nuts	8%	13%	79%

Macro Nutrients

	Oil Roasted Almonds	Canned Ginkgo Nuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	5.43% 157kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	4.66% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	24% 31.3g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	34.7% 13g	38g per day for Men 19-50 years
Protein	53.7% 30g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	2.75% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	21.6% 0.28mg	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	9.57% 38.3μg	11.7% 46.8μg	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	0% 0mg	14.3% 13mg	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	245% 37mg	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

	Oil Roasted Almonds	Canned Ginkgo Nuts	Recommended Dietary Allowance
Calcium	41.2% 412mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	26% 0.24mg	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	65.2% 5.2mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	4.2% 0.096mg	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	94% 661mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	29% 435mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned Ginkgo Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Canned Ginkgo Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Canned Ginkgo Nuts:

• 5 ounces of Oil Roasted Almonds have 14.5 times more Vitamin B2 and 2.4 times more Vitamin B5 than Canned Ginkgo Nuts.
• While 5 oz of Canned Ginkgo Nuts contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned Ginkgo Nuts provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 5 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds as well as Canned Ginkgo Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Canned Ginkgo Nuts:

• 5 ounces of Oil Roasted Almonds have 72.8 times more Calcium, 5.8 times more Copper, 12.7 times more Iron, 17.1 times more Magnesium, 36.2 times more Manganese, 8.6 times more Phosphorus, 3.9 times more Potassium, 8.2 times more Selenium and 14.6 times more Zinc than Canned Ginkgo Nuts.
• While 5 oz of Canned Ginkgo Nuts contain 307 times more Sodium than Oil Roasted Almonds.
• 5 ounces of Canned Ginkgo Nuts lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 5.5 times more Energy, 34.1 times more Fat, 13.6 times more Saturated Fat, 24.2 times more Omega 6 and 9.3 times more Protein than Canned Ginkgo Nuts.
• While 5 oz of Canned Ginkgo Nuts contain 1.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned Ginkgo Nuts offer comparable quantities of Fiber per five ounces.
• Both Oil Roasted Almonds as well as Canned Ginkgo Nuts provide inadequate amounts of Omega 3 in five ounces.