Comparing Nutrients in 7 ounces Canned Ginkgo Nuts VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Canned Ginkgo Nuts	Hickorynuts	Recommended Dietary Allowance
Energy	7.6% 220kcal	45% 1304kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	43.6% 14g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	130% 2.08g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	241% 41g	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	28% 36.2g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Hickorynuts	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	29.3% 0.38mg	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	20% 79.4μg	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	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	Hickorynuts	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	163% 1.46mg	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	52.6% 4.2mg	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	398% 9.15mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	40.6% 609mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	77.8% 8.55mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.14% 5.26g	3700g per day for Men 19-50 years

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

• Canned Ginkgo Nuts have 2.4 times more Vitamin A, 4 times more Vitamin B3 and 4.6 times more Vitamin C than Dried Hickorynuts.
• While Dried Hickorynuts contain 6.5 times more Vitamin B1, 2.4 times more Vitamin B2 and 18 times more Vitamin B5 than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Dried Hickorynuts have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Canned Ginkgo Nuts as well as Dried Hickorynuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Ginkgo Nuts vs Hickorynuts:

• Canned Ginkgo Nuts have 307 times more Sodium and 27.5 times more Water than Dried Hickorynuts.
• While Dried Hickorynuts contain 15.3 times more Calcium, 4.4 times more Copper, 7.3 times more Iron, 10.8 times more Magnesium, 67.8 times more Manganese, 6.2 times more Phosphorus, 2.4 times more Potassium, 16.2 times more Selenium and 20.5 times more Zinc than Canned Ginkgo Nuts.

Comparison of macro-nutrients per 7 ounces:

• Canned Ginkgo Nuts have 1.2 times more Carbohydrate and 1.5 times more Fiber than Dried Hickorynuts.
• While Dried Hickorynuts contain 5.9 times more Energy, 39.7 times more Fat, 22.8 times more Saturated Fat, 49.9 times more Omega 3, 36.9 times more Omega 6 and 5.6 times more Protein than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts as well as Dried Hickorynuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.