Comparing Nutrients in 5 ounces Canned Ginkgo Nuts VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Canned Ginkgo Nuts	Macadamia Nuts	Recommended Dietary Allowance
Energy	5.43% 157kcal	35% 1018kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	111% 107g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	53.4% 17g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.66% 0.79g	11% 1.84g	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	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	8.93% 6.48g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 6.28g	g per day for Men 19-50 years
Fiber	34.7% 13g	32% 12g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Macadamia Nuts	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	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.75% 0.14mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	30% 0.39mg	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	3.9% 15.6μg	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	1.9% 1.7mg	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	5.1% 0.77mg	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	Macadamia Nuts	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	119% 1.07mg	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	65.4% 5.23mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	255% 5.86mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	29% 435mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	16.8% 1.84mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.052% 1.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Ginkgo Nuts VS Macadamia Nuts per 5 oz

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

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

• 5 ounces of Canned Ginkgo Nuts have 1.5 times more Vitamin B3, 3 times more Vitamin B9 and 7.6 times more Vitamin C than Macadamia Nuts.
• While 5 oz of Raw Macadamia Nuts contain 9 times more Vitamin B1, 3 times more Vitamin B2, 7.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Ginkgo Nuts.
• 5 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• 5 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Canned Ginkgo Nuts as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Ginkgo Nuts have 61.4 times more Sodium than Macadamia Nuts.
• While 5 oz of Raw Macadamia Nuts contain 21.3 times more Calcium, 4.6 times more Copper, 12.7 times more Iron, 8.1 times more Magnesium, 60.8 times more Manganese, 3.5 times more Phosphorus, 2 times more Potassium, 7.2 times more Selenium and 6.2 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 1.6 times more Carbohydrate than Macadamia Nuts.
• While 5 oz of Raw Macadamia Nuts contain 6.5 times more Energy, 46.8 times more Fat, 39 times more Saturated Fat, 9.8 times more Omega 3, 2.3 times more Omega 6 and 3.5 times more Protein than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Macadamia Nuts offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Ginkgo Nuts provide inadequate amounts of Omega 3