Comparing Nutrients in 7 ounces Coconut Water VS Canned Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Canned Ginkgo Nuts	8%	13%	79%

Macro Nutrients

	Coconut Water	Canned Ginkgo Nuts	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	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	5.66% 7.36g	33.7% 44g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	5.74% 2.2g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	4.96% 0.06mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	1.5% 5.95μg	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	5.3% 4.76mg	20% 18mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Canned Ginkgo Nuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	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	7.2% 0.58mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	5.67% 39.7mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	40.6% 609mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	5.1% 189g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Canned Ginkgo Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Coconut Water 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 Coconut Water vs Canned Ginkgo Nuts:

• 7 oz of Canned Ginkgo Nuts contain 4.4 times more Vitamin B1, 45.3 times more Vitamin B3, 6.2 times more Vitamin B6, 11 times more Vitamin B9 and 3.8 times more Vitamin C than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Canned Ginkgo Nuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Coconut Water have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Coconut Water (liquid From Coconuts) as well as Canned Ginkgo Nuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Coconut Water vs Canned Ginkgo Nuts:

• 7 ounces of Coconut Water have 6 times more Calcium, 1.6 times more Magnesium, 2.1 times more Manganese, 1.4 times more Potassium and 1.3 times more Water than Canned Ginkgo Nuts.
• While 7 oz of Canned Ginkgo Nuts contain 4.2 times more Copper, 2.7 times more Phosphorus and 2.9 times more Sodium than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Canned Ginkgo Nuts contain similar levels of Iron per seven ounces.
• 7 ounces of Canned Ginkgo Nuts lack sufficient amounts of Calcium
• Both Coconut Water (liquid From Coconuts) as well as Canned Ginkgo Nuts lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Ginkgo Nuts contain 5.8 times more Energy, 279.5 times more Omega 6, 6 times more Carbohydrate, 8.5 times more Fiber and 3.2 times more Protein than Coconut Water (liquid From Coconuts).
• 7 ounces of Coconut Water provide inadequate amounts of Energy, Omega 6 and Protein
• Both Coconut Water (liquid From Coconuts) as well as Canned Ginkgo Nuts provide inadequate amounts of Omega 3 in seven ounces.