Comparing Nutrients in 7 ounces Canned Ginkgo Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Ginkgo Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.6% 220kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	37% 12g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	436% 74g	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	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Toasted Sunflower Seeds	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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	28.7% 974mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	3.9% 145g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Ginkgo Nuts VS Toasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Ginkgo Nuts vs Toasted Sunflower Seeds:

• 7 ounces of Canned Ginkgo Nuts have 6.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B1, 5.3 times more Vitamin B2, 72.8 times more Vitamin B5, 4.1 times more Vitamin B6 and 7.2 times more Vitamin B9 than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Ginkgo Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Ginkgo Nuts vs Toasted Sunflower Seeds:

• 7 ounces of Canned Ginkgo Nuts have 102.3 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 14.3 times more Calcium, 11 times more Copper, 23.5 times more Iron, 8.1 times more Magnesium, 31.1 times more Manganese, 21.4 times more Phosphorus, 2.7 times more Potassium and 25.2 times more Zinc than Canned Ginkgo Nuts.
• 7 ounces of Canned Ginkgo Nuts lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 5.6 times more Energy, 35.1 times more Fat, 19.3 times more Saturated Fat, 3.8 times more Omega 3, 66.9 times more Omega 6 and 7.5 times more Protein than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Canned Ginkgo Nuts provide inadequate amounts of Omega 3