Comparing Nutrients in 7 ounces Dried Ginkgo Nuts VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Ginkgo Nuts	12%	5%	83%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Dried Ginkgo Nuts	Hazelnuts	Recommended Dietary Allowance
Energy	24% 691kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.76g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	25.5% 33g	130g per day for Men 19-50 years
Sugars	NA	12% 8.6g	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	% 8.33g	g per day for Men 19-50 years
Fiber	NA	50.7% 19.2g	38g per day for Men 19-50 years
Protein	36.7% 20.5g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Dried Ginkgo Nuts	Hazelnuts	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	36.4% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	86% 1.1mg	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	14% 12.5mg	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	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Ginkgo Nuts	Hazelnuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	380% 3.42mg	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	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	533% 12.3mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	58.2% 1980mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	44% 4.86mg	11mg per day for Men 19-50 years
Water	0.67% 24.6g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Ginkgo Nuts VS Hazelnuts per 7 oz

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

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

• 7 ounces of Dried Ginkgo Nuts have 55 times more Vitamin A, 1.6 times more Vitamin B2, 6.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.7 times more Vitamin C than Hazelnuts.
• While 7 oz of Hazelnuts contain 1.5 times more Vitamin B1 than Dried Ginkgo Nuts.
• Both Dried Ginkgo Nuts and Hazelnuts provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Hazelnuts have insufficient amounts of Vitamin A
• Both Dried Ginkgo Nuts as well as Hazelnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Ginkgo Nuts have 1.5 times more Potassium than Hazelnuts.
• While 7 oz of Hazelnuts contain 5.7 times more Calcium, 3.2 times more Copper, 2.9 times more Iron, 3.1 times more Magnesium, 28.1 times more Manganese and 3.7 times more Zinc than Dried Ginkgo Nuts.
• Both Dried Ginkgo Nuts and Hazelnuts contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Ginkgo Nuts have 4.3 times more Carbohydrate than Hazelnuts.
• While 7 oz of Hazelnuts contain 1.8 times more Energy, 30.4 times more Fat, 11.7 times more Saturated Fat, 3.5 times more Omega 3, 11.4 times more Omega 6 and 1.4 times more Protein than Dried Ginkgo Nuts.
• 7 ounces of Dried Ginkgo Nuts provide inadequate amounts of Omega 3