Comparing Nutrients in 7 ounces Canned Ginkgo Nuts VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Canned Ginkgo Nuts	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	7.6% 220kcal	44.2% 1282kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	128% 124g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	28% 8.95g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	98% 16.7g	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	27% 35g	130g per day for Men 19-50 years
Sugars	NA	13.4% 9.7g	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	% 9.43g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	49% 18.7g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	95% 1.23mg	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	43.7% 175μg	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	8.38% 7.54mg	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	202% 30.3mg	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	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	386% 3.47mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	479% 11mg	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	44% 1498mg	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	45% 4.96mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.14% 5g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Ginkgo Nuts have 1.8 times more Vitamin B3 and 2.4 times more Vitamin C than Roasted Hazelnuts.
• While 7 oz of Dry Roasted Hazelnuts Or Filberts contain 2.5 times more Vitamin B1, 2.3 times more Vitamin B2, 9.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.7 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 Dry Roasted 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 Roasted Hazelnuts:

• 7 ounces of Canned Ginkgo Nuts have more Sodium than Roasted Hazelnuts.
• While 7 oz of Dry Roasted Hazelnuts Or Filberts contain 30.8 times more Calcium, 10.5 times more Copper, 15.1 times more Iron, 10.8 times more Magnesium, 81.6 times more Manganese, 5.7 times more Phosphorus, 4.2 times more Potassium, 8.2 times more Selenium and 11.9 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 Roasted Hazelnuts.
• While 7 oz of Dry Roasted Hazelnuts Or Filberts contain 5.8 times more Energy, 38.5 times more Fat, 14.6 times more Saturated Fat, 2.9 times more Omega 3, 15 times more Omega 6 and 6.6 times more Protein than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Roasted Hazelnuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Ginkgo Nuts provide inadequate amounts of Omega 3