Comparing Nutrients in 100 grams Roasted Almonds VS Canned Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Ginkgo Nuts	8%	13%	79%

Macro Nutrients

	Roasted Almonds	Canned Ginkgo Nuts	Recommended Dietary Allowance
Energy	20.6% 598kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	17% 22g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	37.4% 21g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	4.15% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	22.6% 3.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	15.2% 0.2mg	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	13.8% 55μg	8.25% 33μg	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	0% 0mg	10% 9.1mg	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	159% 24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned Ginkgo Nuts	Recommended Dietary Allowance
Calcium	27% 268mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	18.4% 0.17mg	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	46.6% 3.73mg	3.63% 0.29mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	2.96% 0.068mg	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	67.3% 471mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	20.5% 307mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Canned Ginkgo Nuts per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Canned Ginkgo Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Almonds vs Canned Ginkgo Nuts:

• 100 grams of Roasted Almonds have 22.2 times more Vitamin B2, 3.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Canned Ginkgo Nuts.
• While 100 g of Canned Ginkgo Nuts contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Canned Ginkgo Nuts provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin C
• 100 grams of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• Both Dry Roasted Almonds as well as Canned Ginkgo Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Almonds vs Canned Ginkgo Nuts:

• 100 grams of Roasted Almonds have 67 times more Calcium, 6.6 times more Copper, 12.9 times more Iron, 17.4 times more Magnesium, 32.8 times more Manganese, 8.7 times more Phosphorus, 4 times more Potassium, 4 times more Selenium and 15.8 times more Zinc than Canned Ginkgo Nuts.
• While 100 g of Canned Ginkgo Nuts contain 102.3 times more Sodium than Dry Roasted Almonds.
• 100 grams of Canned Ginkgo Nuts lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 5.4 times more Energy, 32.4 times more Fat, 13.2 times more Saturated Fat, 23.2 times more Omega 6 and 9.2 times more Protein than Canned Ginkgo Nuts.
• Both Roasted Almonds and Canned Ginkgo Nuts offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• Both Dry Roasted Almonds as well as Canned Ginkgo Nuts provide inadequate amounts of Omega 3 in 100 grams.