Comparing Nutrients in 7 ounces Canned Ginkgo Nuts VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Canned Ginkgo Nuts	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	7.6% 220kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	29% 9.27g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	64% 11g	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	26% 33.7g	130g per day for Men 19-50 years
Sugars	NA	9.55% 6.93g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 6.65g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	57.4% 22g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	89.3% 1.16mg	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	38.7% 155μg	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	4.4% 3.97mg	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	NA	232% 34.7mg	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	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	353% 3.18mg	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	1091% 25mg	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	88% 615mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	40.6% 609mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Ginkgo Nuts VS Blanched Hazelnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Ginkgo Nuts vs Blanched Hazelnuts:

• 7 ounces of Canned Ginkgo Nuts have 2.3 times more Vitamin B3 and 4.6 times more Vitamin C than Blanched Hazelnuts.
• While 7 oz of Blanched Hazelnuts Or Filberts contain 3.6 times more Vitamin B1, 2 times more Vitamin B2, 8.4 times more Vitamin B5, 3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Canned Ginkgo Nuts.
• 7 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• Both Canned Ginkgo Nuts as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Ginkgo Nuts vs Blanched Hazelnuts:

• 7 ounces of Canned Ginkgo Nuts have more Sodium than Blanched Hazelnuts.
• While 7 oz of Blanched Hazelnuts Or Filberts contain 37.3 times more Calcium, 9.6 times more Copper, 11.4 times more Iron, 10 times more Magnesium, 186 times more Manganese, 5.7 times more Phosphorus, 3.7 times more Potassium, 8.2 times more Selenium and 10.5 times more Zinc than Canned Ginkgo Nuts.
• 7 ounces of Canned Ginkgo Nuts lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Ginkgo Nuts have 1.3 times more Carbohydrate than Blanched Hazelnuts.
• While 7 oz of Blanched Hazelnuts Or Filberts contain 5.7 times more Energy, 37.7 times more Fat, 15.1 times more Saturated Fat, 2.8 times more Omega 3, 9.8 times more Omega 6 and 6 times more Protein than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Blanched Hazelnuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Ginkgo Nuts provide inadequate amounts of Omega 3