Comparing Nutrients in 7 ounces Acorns VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Acorns	Ginkgo Nuts	Recommended Dietary Allowance
Energy	26.5% 768kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	NA	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	57.4% 74.6g	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	NA	38g per day for Men 19-50 years
Protein	21.8% 12.2g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Acorns	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	74.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	50% 0.65mg	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	43% 173μg	26.8% 107μg	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	0% 0mg	33% 29.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Acorns	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	60.4% 0.54mg	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	19.6% 1.57mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	9.75% 0.22mg	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	22.4% 157mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Ginkgo Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Acorns versus 7 oz of Ginkgo Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Acorns vs Ginkgo Nuts:

• 7 ounces of Acorns have 1.3 times more Vitamin B2, 4.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Ginkgo Nuts.
• While 7 oz of Raw Ginkgo Nuts contain 14 times more Vitamin A, 2 times more Vitamin B1, 3.3 times more Vitamin B3 and more Vitamin C than Raw Acorns.
• 7 ounces of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Acorns as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Ginkgo Nuts:

• 7 ounces of Acorns have 20.5 times more Calcium, 2.3 times more Copper, 2.3 times more Magnesium, 11.8 times more Manganese and 1.5 times more Zinc than Ginkgo Nuts.
• While 7 oz of Raw Ginkgo Nuts contain 1.3 times more Iron and 1.6 times more Phosphorus than Raw Acorns.
• Both Acorns and Ginkgo Nuts contain similar levels of Potassium per seven ounces.
• 7 ounces of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 2.1 times more Energy, 14.2 times more Fat, 9.7 times more Saturated Fat, 8 times more Omega 6 and 1.4 times more Protein than Ginkgo Nuts.
• Both Acorns and Ginkgo Nuts offer comparable quantities of Carbohydrate per seven ounces.