Comparing Nutrients in 5 ounces Canned Ginkgo Nuts VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Canned Ginkgo Nuts	Hickorynuts	Recommended Dietary Allowance
Energy	5.43% 157kcal	32% 931kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	31% 9.98g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	4.66% 0.79g	172% 29.2g	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	20% 26g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Hickorynuts	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	102% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	8.04% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.75% 0.14mg	49.6% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	21% 0.27mg	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	14% 56.7μg	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	3.15% 2.83mg	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	Hickorynuts	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	116% 1.05mg	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	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	284% 6.53mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	29% 435mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.1% 3.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Ginkgo Nuts VS Hickorynuts per 5 oz

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

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

• 5 ounces of Canned Ginkgo Nuts have 4 times more Vitamin B3 and 4.6 times more Vitamin C than Hickorynuts.
• While 5 oz of Dried Hickorynuts contain 6.5 times more Vitamin B1, 2.4 times more Vitamin B2 and 18 times more Vitamin B5 than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Hickorynuts provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• Both Canned Ginkgo Nuts as well as Dried Hickorynuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Ginkgo Nuts vs Hickorynuts:

• 5 ounces of Canned Ginkgo Nuts have 307 times more Sodium than Hickorynuts.
• While 5 oz of Dried Hickorynuts contain 15.3 times more Calcium, 4.4 times more Copper, 7.3 times more Iron, 10.8 times more Magnesium, 67.8 times more Manganese, 6.2 times more Phosphorus, 2.4 times more Potassium, 16.2 times more Selenium and 20.5 times more Zinc than Canned Ginkgo Nuts.
• 5 ounces of Canned Ginkgo Nuts lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Ginkgo Nuts have 1.2 times more Carbohydrate and 1.5 times more Fiber than Hickorynuts.
• While 5 oz of Dried Hickorynuts contain 5.9 times more Energy, 39.7 times more Fat, 22.8 times more Saturated Fat, 49.9 times more Omega 3, 36.9 times more Omega 6 and 5.6 times more Protein than Canned Ginkgo Nuts.
• 5 ounces of Canned Ginkgo Nuts provide inadequate amounts of Omega 3