Comparing Nutrients in 5 ounces Blanched Hazelnuts VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Blanched Hazelnuts	Ginkgo Nuts	Recommended Dietary Allowance
Energy	30.7% 892kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	89.4% 86.7g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	41% 53.3g	130g per day for Men 19-50 years
Sugars	6.82% 4.95g	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	% 4.75g	NA	g per day for Men 19-50 years
Fiber	41% 15.6g	NA	38g per day for Men 19-50 years
Protein	34.7% 19.4g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.8% 0.83mg	35.8% 0.46mg	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	27.6% 111μg	19% 76.5μg	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	3.15% 2.83mg	23.6% 21.3mg	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	165% 25mg	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

	Blanched Hazelnuts	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	21% 211mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	43% 0.39mg	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	58.5% 4.68mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	780% 18mg	6.96% 0.16mg	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	62.8% 439mg	25% 176mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	21.3% 723mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	2.1% 78.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Hazelnuts VS Ginkgo Nuts per 5 oz

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

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

• 5 ounces of Blanched Hazelnuts have 2.2 times more Vitamin B1, 1.2 times more Vitamin B2, 5.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Ginkgo Nuts.
• While 5 oz of Raw Ginkgo Nuts contain 14 times more Vitamin A, 3.9 times more Vitamin B3 and 7.5 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• 5 ounces of Blanched Hazelnuts have insufficient amounts of Vitamin A
• Both Blanched Hazelnuts Or Filberts as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Blanched Hazelnuts have 74.5 times more Calcium, 5.8 times more Copper, 3.3 times more Iron, 5.9 times more Magnesium, 111.9 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium and 6.5 times more Zinc than Ginkgo Nuts.
• 5 ounces of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Hazelnuts have 3.5 times more Energy, 36.4 times more Fat, 14.6 times more Saturated Fat, 2.8 times more Omega 3, 9.5 times more Omega 6 and 3.2 times more Protein than Ginkgo Nuts.
• While 5 oz of Raw Ginkgo Nuts contain 2.2 times more Carbohydrate than Blanched Hazelnuts Or Filberts.
• 5 ounces of Ginkgo Nuts provide inadequate amounts of Omega 3