Comparing Nutrients in 5 ounces Canned Ginkgo Nuts VS Canned Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Canned Ginkgo Nuts	Canned Coconut Milk	Recommended Dietary Allowance
Energy	5.43% 157kcal	9.63% 279kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	83.8% 27g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	4.66% 0.79g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	3.06% 4g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	NA	38g per day for Men 19-50 years
Protein	5.8% 3.25g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Canned Coconut Milk	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	5.64% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.75% 0.14mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	3.05% 0.04mg	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	11.7% 46.8μg	4.96% 20μg	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	14.3% 13mg	1.57% 1.4mg	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	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

	Canned Ginkgo Nuts	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	35% 0.32mg	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	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	47.3% 1.1mg	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	11% 76.5mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	29% 435mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Ginkgo Nuts VS Canned Coconut Milk per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Ginkgo Nuts vs Canned Coconut Milk:

• 5 ounces of Canned Ginkgo Nuts have 6 times more Vitamin B1, more Vitamin B2, 5.7 times more Vitamin B3, 7.1 times more Vitamin B6, 2.4 times more Vitamin B9 and 9.1 times more Vitamin C than Canned Coconut Milk.
• While 5 oz of Canned Coconut Milk contain 1.6 times more Vitamin B5 than Canned Ginkgo Nuts.
• 5 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• 5 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Canned Ginkgo Nuts as well as Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Ginkgo Nuts vs Canned Coconut Milk:

• 5 ounces of Canned Ginkgo Nuts have 23.6 times more Sodium than Canned Coconut Milk.
• While 5 oz of Canned Coconut Milk contain 1.3 times more Copper, 11.4 times more Iron, 2.9 times more Magnesium, 11.3 times more Manganese, 1.8 times more Phosphorus and 2.7 times more Zinc than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Canned Coconut Milk contain similar levels of Potassium per five ounces.
• 5 ounces of Canned Ginkgo Nuts lack sufficient amounts of Zinc
• Both Canned Ginkgo Nuts as well as Canned Coconut Milk lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Ginkgo Nuts have 2.4 times more Omega 6 and 7.9 times more Carbohydrate than Canned Coconut Milk.
• While 5 oz of Canned Coconut Milk contain 1.8 times more Energy, 13.2 times more Fat and 61.2 times more Saturated Fat than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Canned Coconut Milk offer comparable quantities of Protein per five ounces.
• 5 ounces of Canned Coconut Milk provide inadequate amounts of Omega 6