Comparing Nutrients in 100 grams Canned Ginkgo Nuts VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Ginkgo Nuts	8%	13%	79%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Canned Ginkgo Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	3.83% 111kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	78.4% 76g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	7.66% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.14g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	21% 8g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.62mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	27.6% 0.36mg	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	8.25% 33μg	2.5% 10μg	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	10% 9.1mg	0.78% 0.7mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Ginkgo Nuts	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	0.4% 4mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	63.3% 0.57mg	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	3.63% 0.29mg	33% 2.65mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	132% 3.04mg	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	7.7% 54mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	20.5% 307mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	1.97% 73g	0.044% 1.6g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Canned Ginkgo Nuts have 1.6 times more Vitamin B3, 3.3 times more Vitamin B9 and 13 times more Vitamin C than Roasted Macadamia Nuts.
• While 100 g of Dry Roasted Macadamia Nuts contain 5.3 times more Vitamin B1, 1.6 times more Vitamin B2, 6.2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Canned Ginkgo Nuts.
• 100 grams of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• 100 grams of Roasted Macadamia Nuts have insufficient amounts of Vitamin C
• Both Canned Ginkgo Nuts as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Ginkgo Nuts have 76.8 times more Sodium than Roasted Macadamia Nuts.
• While 100 g of Dry Roasted Macadamia Nuts contain 17.5 times more Calcium, 3.4 times more Copper, 9.1 times more Iron, 7.4 times more Magnesium, 44.6 times more Manganese, 3.7 times more Phosphorus, 2 times more Potassium, 23.4 times more Selenium and 6.1 times more Zinc than Canned Ginkgo Nuts.
• 100 grams of Canned Ginkgo Nuts lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Ginkgo Nuts have 1.7 times more Carbohydrate than Roasted Macadamia Nuts.
• While 100 g of Dry Roasted Macadamia Nuts contain 6.5 times more Energy, 47 times more Fat, 38.7 times more Saturated Fat, 9.3 times more Omega 3, 2.3 times more Omega 6 and 3.4 times more Protein than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Roasted Macadamia Nuts offer comparable quantities of Fiber per 100 grams.
• 100 grams of Canned Ginkgo Nuts provide inadequate amounts of Omega 3