Comparing Nutrients in 5 ounces Dried Ginkgo Nuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Ginkgo Nuts	12%	5%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Ginkgo Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 493kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.75% 0.98g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	65.2% 84.8g	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	NA	93% 35.3g	38g per day for Men 19-50 years
Protein	26% 14.7g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Dried Ginkgo Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.66% 78μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	43.3% 0.56mg	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	37.6% 150μg	140% 558μg	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	46% 41.5mg	7.1% 6.38mg	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

	Dried Ginkgo Nuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	173% 1.56mg	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	28.3% 2.27mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	61.6% 1.4mg	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	54.5% 381mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Ginkgo Nuts VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Ginkgo Nuts versus 5 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Ginkgo Nuts vs California Red Kidney Beans:

• 5 ounces of Dried Ginkgo Nuts have more Vitamin A, 5.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 6.5 times more Vitamin C than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 3.7 times more Vitamin B9 than Dried Ginkgo Nuts.
• Both Dried Ginkgo Nuts and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Dried Ginkgo Nuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Ginkgo Nuts vs California Red Kidney Beans:

• 5 oz of Raw California Red Kidney Beans contain 9.8 times more Calcium, 2.1 times more Copper, 5.8 times more Iron, 3 times more Magnesium, 4.5 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 3.8 times more Zinc than Dried Ginkgo Nuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Ginkgo Nuts have 8 times more Fat, 12.8 times more Omega 6 and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 3.4 times more Omega 3 and 2.4 times more Protein than Dried Ginkgo Nuts.
• Both Dried Ginkgo Nuts and California Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Dried Ginkgo Nuts provide inadequate amounts of Omega 3
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6