Comparing Nutrients in 7 ounces Dried Beechnuts VS Canned Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Ginkgo Nuts	8%	13%	79%

Macro Nutrients

	Dried Beechnuts	Canned Ginkgo Nuts	Recommended Dietary Allowance
Energy	39.4% 1143kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	33.7% 44g	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	30.2% 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	56% 224μg	16.4% 65.5μg	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	34% 30.8mg	20% 18mg	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

	Dried Beechnuts	Canned Ginkgo Nuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	36.6% 0.33mg	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	61% 4.9mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	5.87% 0.13mg	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	0% 0mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	40.6% 609mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Canned Ginkgo Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Canned Ginkgo Nuts:

• 7 ounces of Dried Beechnuts have 2.3 times more Vitamin B1, 6.9 times more Vitamin B2, 9.5 times more Vitamin B5, 3.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Ginkgo Nuts.
• While 7 oz of Canned Ginkgo Nuts contain 4.1 times more Vitamin B3 than Dried Beechnuts.
• 7 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• Both Dried Beechnuts as well as Canned Ginkgo Nuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Canned Ginkgo Nuts:

• 7 ounces of Dried Beechnuts have 4 times more Copper, 8.5 times more Iron, 19.7 times more Manganese, 5.7 times more Potassium and 1.7 times more Zinc than Canned Ginkgo Nuts.
• While 7 oz of Canned Ginkgo Nuts contain more Magnesium, more Phosphorus and 8.1 times more Sodium than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 7 ounces of Canned Ginkgo Nuts lack sufficient amounts of Zinc
• Both Dried Beechnuts as well as Canned Ginkgo Nuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 5.2 times more Energy, 30.9 times more Fat, 18.5 times more Saturated Fat, 81 times more Omega 3, 32.9 times more Omega 6, 1.5 times more Carbohydrate and 2.7 times more Protein than Canned Ginkgo Nuts.
• 7 ounces of Canned Ginkgo Nuts provide inadequate amounts of Omega 3