Comparing Nutrients in 7 ounces Ginkgo Nuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Ginkgo Nuts	9%	8%	83%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Ginkgo Nuts	Dried Butternuts	Recommended Dietary Allowance
Energy	12.5% 361kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	1.98% 0.63g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	18.4% 24g	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Ginkgo Nuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.4% 12mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	85.5% 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	26.8% 107μg	32.7% 131μg	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	33% 29.8mg	7.06% 6.35mg	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

	Ginkgo Nuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	99% 0.89mg	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	25% 2mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	566% 13mg	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	35% 246mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	2.96% 110g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginkgo Nuts VS Dried Butternuts per 7 oz

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

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

• 7 ounces of Ginkgo Nuts have 4.7 times more Vitamin A, 5.7 times more Vitamin B3 and 4.7 times more Vitamin C than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Ginkgo Nuts.
• Both Ginkgo Nuts and Dried Butternuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• Both Raw Ginkgo Nuts as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Ginkgo Nuts have 1.2 times more Potassium than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 26.5 times more Calcium, 1.6 times more Copper, 4 times more Iron, 8.8 times more Magnesium, 58.1 times more Manganese, 3.6 times more Phosphorus and 9.2 times more Zinc than Raw Ginkgo Nuts.
• 7 ounces of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ginkgo Nuts have 3.1 times more Carbohydrate than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 3.4 times more Energy, 33.9 times more Fat, 4.1 times more Saturated Fat, 415.1 times more Omega 3, 58.4 times more Omega 6 and 5.8 times more Protein than Raw Ginkgo Nuts.
• 7 ounces of Ginkgo Nuts provide inadequate amounts of Omega 3