Comparing Nutrients in 7 ounces Canned Ginkgo Nuts VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Canned Ginkgo Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	104% 1.36mg	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	16.4% 65.5μg	56% 224μg	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	20% 18mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

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

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

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

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

• 7 ounces of Canned Ginkgo Nuts have 4.1 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 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.
• 7 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• Both Canned Ginkgo Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Canned Ginkgo Nuts have more Magnesium, more Phosphorus and 8.1 times more Sodium than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 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.
• 7 ounces of Canned Ginkgo Nuts lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Canned Ginkgo Nuts as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 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