Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Oil Roasted Almonds	Ginkgo Nuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	1.4% 0.45g	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	4.8% 0.82g	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	41% 53.3g	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	NA	38g per day for Men 19-50 years
Protein	53.7% 30g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	35.8% 0.46mg	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	19% 76.5μg	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	23.6% 21.3mg	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	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	41.2% 412mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	43% 0.39mg	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	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	6.96% 0.16mg	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	25% 176mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	21.3% 723mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	2.1% 78.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of 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 Ginkgo Nuts:

• 5 ounces of Oil Roasted Almonds have 8.7 times more Vitamin B2 and 1.4 times more Vitamin B5 than Ginkgo Nuts.
• While 5 oz of Raw Ginkgo Nuts contain more Vitamin A, 2.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2.8 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Almonds as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Almonds have 145.5 times more Calcium, 3.5 times more Copper, 3.7 times more Iron, 10.1 times more Magnesium, 21.8 times more Manganese, 3.8 times more Phosphorus, 1.4 times more Potassium and 9 times more Zinc than Ginkgo Nuts.
• 5 ounces of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 3.3 times more Energy, 32.8 times more Fat, 13.2 times more Saturated Fat, 23.4 times more Omega 6 and 4.9 times more Protein than Ginkgo Nuts.
• While 5 oz of Raw Ginkgo Nuts contain 2.1 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Raw Ginkgo Nuts provide inadequate amounts of Omega 3 in five ounces.