Comparing Nutrients in 7 ounces Blanched Hazelnuts VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Blanched Hazelnuts	Ginkgo Nuts	Recommended Dietary Allowance
Energy	43% 1248kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	29% 9.27g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.7g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	9.55% 6.93g	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	% 6.65g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	NA	38g per day for Men 19-50 years
Protein	48.5% 27g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	74.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	50% 0.65mg	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	38.7% 155μg	26.8% 107μg	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	4.4% 3.97mg	33% 29.8mg	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	232% 34.7mg	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

	Blanched Hazelnuts	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	29.6% 296mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	60.4% 0.54mg	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	82% 6.55mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	1091% 25mg	9.75% 0.22mg	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	88% 615mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	2.96% 110g	3700g per day for Men 19-50 years

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

• Blanched Hazelnuts Or Filberts have 2.2 times more Vitamin B1, 1.2 times more Vitamin B2, 5.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Ginkgo Nuts.
• While Raw Ginkgo Nuts contain 14 times more Vitamin A, 3.9 times more Vitamin B3 and 7.5 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Blanched Hazelnuts Or Filberts have 74.5 times more Calcium, 5.8 times more Copper, 3.3 times more Iron, 5.9 times more Magnesium, 111.9 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium and 6.5 times more Zinc than Raw Ginkgo Nuts.
• While Raw Ginkgo Nuts contain 9.5 times more Water than Blanched Hazelnuts Or Filberts.

Comparison of macro-nutrients per 7 ounces:

• Blanched Hazelnuts Or Filberts have 3.5 times more Energy, 36.4 times more Fat, 14.6 times more Saturated Fat, 2.8 times more Omega 3, 9.5 times more Omega 6 and 3.2 times more Protein than Raw Ginkgo Nuts.
• While Raw Ginkgo Nuts contain 2.2 times more Carbohydrate than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts as well as Raw Ginkgo Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.