Comparing Nutrients in 7 ounces Dried Ginkgo Nuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Ginkgo Nuts	12%	5%	83%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Ginkgo Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	24% 691kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.76g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	51% 66.5g	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	NA	NA	38g per day for Men 19-50 years
Protein	36.7% 20.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dried Ginkgo Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	104% 1.36mg	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	52.6% 210μg	56% 224μg	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	64.6% 58mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Dried Ginkgo Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	148% 1.33mg	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	39.7% 3.18mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	116% 2.66mg	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	76.3% 534mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	58.2% 1980mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.67% 24.6g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Ginkgo Nuts VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Ginkgo Nuts vs Dried Beechnuts:

• 7 ounces of Dried Ginkgo Nuts have more Vitamin A, 1.4 times more Vitamin B1, 13.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.1 times more Vitamin B2 than Dried Ginkgo Nuts.
• Both Dried Ginkgo Nuts and Dried Beechnuts provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Ginkgo Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Ginkgo Nuts vs Dried Beechnuts:

• 7 ounces of Dried Ginkgo Nuts have 20 times more Calcium, more Magnesium, more Phosphorus and 1.9 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Iron, 6.1 times more Manganese and 2.9 times more Sodium than Dried Ginkgo Nuts.
• Both Dried Ginkgo Nuts and Dried Beechnuts contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Ginkgo Nuts have 2.2 times more Carbohydrate and 1.7 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.7 times more Energy, 25 times more Fat, 15 times more Saturated Fat, 68 times more Omega 3 and 26.7 times more Omega 6 than Dried Ginkgo Nuts.
• 7 ounces of Dried Ginkgo Nuts provide inadequate amounts of Omega 3