Comparing Nutrients in 100 grams Canned Ginkgo Nuts VS Macadamia Nuts

Macros Ratio

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

Macro Nutrients

	Canned Ginkgo Nuts	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% 75.8g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	37.7% 12g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	7.62% 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	10.6% 14g	130g per day for Men 19-50 years
Sugars	NA	6.3% 4.57g	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	% 4.43g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Canned Ginkgo Nuts	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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.62mg	15.5% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	21% 0.28mg	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	2.75% 11μg	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	1.33% 1.2mg	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	3.6% 0.54mg	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

	Canned Ginkgo Nuts	Macadamia Nuts	Recommended Dietary Allowance
Calcium	0.4% 4mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	84% 0.76mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	180% 4.13mg	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	7.7% 54mg	27% 188mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	11% 368mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	20.5% 307mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.97% 73g	0.037% 1.36g	3700g per day for Men 19-50 years

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

• Canned Ginkgo Nuts have more Vitamin A, 1.5 times more Vitamin B3, 3 times more Vitamin B9 and 7.6 times more Vitamin C than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 9 times more Vitamin B1, 3 times more Vitamin B2, 7.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts as well as Raw Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Canned Ginkgo Nuts have 61.4 times more Sodium and 53.6 times more Water than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 21.3 times more Calcium, 4.6 times more Copper, 12.7 times more Iron, 8.1 times more Magnesium, 60.8 times more Manganese, 3.5 times more Phosphorus, 2 times more Potassium, 7.2 times more Selenium and 6.2 times more Zinc than Canned Ginkgo Nuts.

Comparison of macro-nutrients per 100 grams:

• Canned Ginkgo Nuts have 1.6 times more Carbohydrate than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 6.5 times more Energy, 46.8 times more Fat, 39 times more Saturated Fat, 9.8 times more Omega 3, 2.3 times more Omega 6 and 3.5 times more Protein than Canned Ginkgo Nuts.
• Both Canned Ginkgo Nuts and Raw Macadamia Nuts have similar amounts of Fiber per 100 g.
• Both Canned Ginkgo Nuts as well as Raw Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.