Comparing Nutrients in 7 ounces Dried Ginkgo Nuts VS Roasted Hazelnuts

Macros Ratio

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

Macro Nutrients

	Dried Ginkgo Nuts	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	24% 691kcal	44.2% 1282kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	128% 124g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.76g	28% 8.95g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	13.4% 9.7g	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	% 9.43g	g per day for Men 19-50 years
Fiber	NA	49% 18.7g	38g per day for Men 19-50 years
Protein	36.7% 20.5g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Dried Ginkgo Nuts	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	95% 1.23mg	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	43.7% 175μg	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	8.38% 7.54mg	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	202% 30.3mg	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	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	386% 3.47mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	479% 11mg	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	88% 615mg	700mg per day for Men 19-50 years
Potassium	58.2% 1980mg	44% 1498mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	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	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.67% 24.6g	0.14% 5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Ginkgo Nuts VS Roasted Hazelnuts per 7 oz

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

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

• 7 ounces of Dried Ginkgo Nuts have 18.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 5.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.2 times more Vitamin B9 and 7.7 times more Vitamin C than Roasted Hazelnuts.
• Both Dried Ginkgo Nuts and Roasted Hazelnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Roasted Hazelnuts have insufficient amounts of Vitamin A
• Both Dried Ginkgo Nuts as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Ginkgo Nuts have 1.3 times more Potassium than Roasted Hazelnuts.
• While 7 oz of Dry Roasted Hazelnuts Or Filberts contain 6.2 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 25.2 times more Manganese and 3.7 times more Zinc than Dried Ginkgo Nuts.
• Both Dried Ginkgo Nuts and Roasted Hazelnuts contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Ginkgo Nuts have 4.1 times more Carbohydrate than Roasted Hazelnuts.
• While 7 oz of Dry Roasted Hazelnuts Or Filberts contain 1.9 times more Energy, 31.2 times more Fat, 11.8 times more Saturated Fat, 2.4 times more Omega 3, 12.2 times more Omega 6 and 1.5 times more Protein than Dried Ginkgo Nuts.
• 7 ounces of Dried Ginkgo Nuts provide inadequate amounts of Omega 3