Comparing Nutrients in 7 ounces Hazelnuts VS Canned Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Canned Ginkgo Nuts	8%	13%	79%

Macro Nutrients

	Hazelnuts	Canned Ginkgo Nuts	Recommended Dietary Allowance
Energy	43% 1246kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	27.7% 8.86g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	33.7% 44g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 8.33g	NA	g per day for Men 19-50 years
Fiber	50.7% 19.2g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Canned Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.82mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	30.2% 0.39mg	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	56% 224μg	16.4% 65.5μg	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	14% 12.5mg	20% 18mg	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	199% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.5% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Canned Ginkgo Nuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	36.6% 0.33mg	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	117% 9.33mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	533% 12.3mg	5.87% 0.13mg	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	82.2% 575mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	40.6% 609mg	1500mg per day for Men 19-50 years
Zinc	44% 4.86mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Canned Ginkgo Nuts per 7 oz

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

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

• 7 ounces of Hazelnuts have 4.8 times more Vitamin B1, 2.1 times more Vitamin B2, 9.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Ginkgo Nuts.
• While 7 oz of Canned Ginkgo Nuts contain 2 times more Vitamin B3 and 1.4 times more Vitamin C than Hazelnuts.
• 7 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• Both Hazelnuts as well as Canned Ginkgo Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Hazelnuts have 28.5 times more Calcium, 10.4 times more Copper, 16.2 times more Iron, 10.2 times more Magnesium, 90.8 times more Manganese, 5.4 times more Phosphorus, 3.8 times more Potassium, 4.8 times more Selenium and 11.7 times more Zinc than Canned Ginkgo Nuts.
• While 7 oz of Canned Ginkgo Nuts contain more Sodium than Hazelnuts.
• 7 ounces of Canned Ginkgo Nuts lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hazelnuts have 5.7 times more Energy, 37.5 times more Fat, 14.4 times more Saturated Fat, 4.1 times more Omega 3, 14 times more Omega 6 and 6.5 times more Protein than Canned Ginkgo Nuts.
• While 7 oz of Canned Ginkgo Nuts contain 1.3 times more Carbohydrate than Hazelnuts.
• Both Hazelnuts and Canned Ginkgo Nuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Ginkgo Nuts provide inadequate amounts of Omega 3