Comparing Nutrients in 7 ounces Canned Ginkgo Nuts VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Canned Ginkgo Nuts	Macadamia Nuts	Recommended Dietary Allowance
Energy	7.6% 220kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	155% 150g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	74.8% 24g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	15% 2.57g	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	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.07g	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	% 8.8g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	45% 17g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Macadamia Nuts	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	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	42% 0.55mg	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	5.46% 22μg	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	2.65% 2.4mg	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	7.14% 1.07mg	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	Macadamia Nuts	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	167% 1.5mg	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	92% 7.32mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	356% 8.2mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	40.6% 609mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Ginkgo Nuts VS Macadamia Nuts per 7 oz

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

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

• 7 ounces of Canned Ginkgo Nuts have 1.5 times more Vitamin B3, 3 times more Vitamin B9 and 7.6 times more Vitamin C than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 9 times more Vitamin B1, 3 times more Vitamin B2, 7.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Ginkgo Nuts.
• 7 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• 7 ounces of Macadamia Nuts have insufficient amounts of Vitamin C
• Both Canned Ginkgo Nuts as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Ginkgo Nuts have 61.4 times more Sodium than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 21.3 times more Calcium, 4.6 times more Copper, 12.7 times more Iron, 8.1 times more Magnesium, 60.8 times more Manganese, 3.5 times more Phosphorus, 2 times more Potassium, 7.2 times more Selenium and 6.2 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 1.6 times more Carbohydrate than Macadamia Nuts.
• While 7 oz of Raw Macadamia Nuts contain 6.5 times more Energy, 46.8 times more Fat, 39 times more Saturated Fat, 9.8 times more Omega 3, 2.3 times more Omega 6 and 3.5 times more Protein than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Macadamia Nuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Ginkgo Nuts provide inadequate amounts of Omega 3