Comparing Nutrients in 7 ounces Coconut Water VS Dried Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Coconut Water	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.36% 0.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	8.05% 1.37g	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	111% 144g	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	NA	38g per day for Men 19-50 years
Protein	2.55% 1.43g	36.7% 20.5g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	146% 23.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	98% 1.27mg	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	52.6% 210μg	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	64.6% 58mg	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	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	118% 1.06mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	19% 0.44mg	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	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	58.2% 1980mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	14% 208mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	5.1% 189g	0.67% 24.6g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Coconut Water vs Dried Ginkgo Nuts:

• 7 oz of Dried Ginkgo Nuts contain more Vitamin A, 14.3 times more Vitamin B1, 3.1 times more Vitamin B2, 146.7 times more Vitamin B3, 31.2 times more Vitamin B5, 20 times more Vitamin B6, 35.3 times more Vitamin B9 and 12.2 times more Vitamin C than Coconut Water (liquid From Coconuts).
• 7 ounces of Coconut Water have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Coconut Water (liquid From Coconuts) as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Coconut Water have 8.1 times more Sodium and 7.7 times more Water than Dried Ginkgo Nuts.
• While 7 oz of Dried Ginkgo Nuts contain 13.4 times more Copper, 5.5 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 13.5 times more Phosphorus, 4 times more Potassium and 6.7 times more Zinc than Coconut Water (liquid From Coconuts).
• 7 ounces of Coconut Water lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Ginkgo Nuts contain 18.3 times more Energy, 10 times more Fat, 345 times more Omega 6, 19.5 times more Carbohydrate and 14.4 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 Dried Ginkgo Nuts provide inadequate amounts of Omega 3 in seven ounces.