Comparing Nutrients in 5 ounces Coconut Water VS 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	0.93% 27kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	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	0.017% 0.003g	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	4.05% 5.26g	41% 53.3g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	4.1% 1.56g	NA	38g per day for Men 19-50 years
Protein	1.82% 1.02g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	3.54% 0.043mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.061mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	1.06% 4.25μg	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	3.78% 3.4mg	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	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	3.4% 34mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	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	5.14% 0.41mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	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	4.05% 28.3mg	25% 176mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	21.3% 723mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.64% 135g	2.1% 78.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Ginkgo Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Coconut Water 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 Coconut Water vs Ginkgo Nuts:

• 5 oz of Raw Ginkgo Nuts contain more Vitamin A, 7.3 times more Vitamin B1, 1.6 times more Vitamin B2, 75 times more Vitamin B3, 3.7 times more Vitamin B5, 10.3 times more Vitamin B6, 18 times more Vitamin B9 and 6.3 times more Vitamin C than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Coconut Water (liquid From Coconuts) as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Coconut Water vs Ginkgo Nuts:

• 5 ounces of Coconut Water have 12 times more Calcium, 1.3 times more Manganese, 15 times more Sodium and 1.7 times more Water than Ginkgo Nuts.
• While 5 oz of Raw Ginkgo Nuts contain 6.9 times more Copper, 3.4 times more Iron, 6.2 times more Phosphorus, 2 times more Potassium and 3.4 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Ginkgo Nuts contain similar levels of Magnesium per five ounces.
• 5 ounces of Coconut Water lack sufficient amounts of Zinc
• 5 ounces of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Ginkgo Nuts contain 9.6 times more Energy, 289 times more Omega 6, 10.1 times more Carbohydrate and 6 times more Protein than Coconut Water (liquid From Coconuts).
• 5 ounces of Coconut Water provide inadequate amounts of Energy, Omega 6 and Protein
• Both Coconut Water (liquid From Coconuts) as well as Raw Ginkgo Nuts provide inadequate amounts of Omega 3 in five ounces.