Comparing Nutrients in 5 ounces Hazelnuts VS Canned Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Canned Ginkgo Nuts	8%	13%	79%

Macro Nutrients

	Hazelnuts	Canned Ginkgo Nuts	Recommended Dietary Allowance
Energy	30.7% 890kcal	5.43% 157kcal	2900kcal per day for Men 19-50 years
Fat	88.8% 86g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.33g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	4.66% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	24% 31.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.15g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 5.95g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	34.7% 13g	38g per day for Men 19-50 years
Protein	38% 21g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Canned Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	2.75% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	21.6% 0.28mg	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	40% 160μg	11.7% 46.8μg	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	9.92% 8.93mg	14.3% 13mg	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	142% 21.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.8% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Canned Ginkgo Nuts	Recommended Dietary Allowance
Calcium	16% 162mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	272% 2.45mg	26% 0.24mg	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	83.3% 6.66mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	381% 8.75mg	4.2% 0.096mg	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	58.7% 411mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	28.3% 964mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	29% 435mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Canned Ginkgo Nuts per 5 oz

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

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

• 5 ounces of Hazelnuts have 4.8 times more Vitamin B1, 2.1 times more Vitamin B2, 9.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Ginkgo Nuts.
• While 5 oz of Canned Ginkgo Nuts contain 2 times more Vitamin B3 and 1.4 times more Vitamin C than Hazelnuts.
• 5 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• Both Hazelnuts as well as Canned Ginkgo Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Hazelnuts have 28.5 times more Calcium, 10.4 times more Copper, 16.2 times more Iron, 10.2 times more Magnesium, 90.8 times more Manganese, 5.4 times more Phosphorus, 3.8 times more Potassium, 4.8 times more Selenium and 11.7 times more Zinc than Canned Ginkgo Nuts.
• While 5 oz of Canned Ginkgo Nuts contain more Sodium than Hazelnuts.
• 5 ounces of Canned Ginkgo Nuts lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hazelnuts have 5.7 times more Energy, 37.5 times more Fat, 14.4 times more Saturated Fat, 4.1 times more Omega 3, 14 times more Omega 6 and 6.5 times more Protein than Canned Ginkgo Nuts.
• While 5 oz of Canned Ginkgo Nuts contain 1.3 times more Carbohydrate than Hazelnuts.
• Both Hazelnuts and Canned Ginkgo Nuts offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Ginkgo Nuts provide inadequate amounts of Omega 3