Comparing Nutrients in 100 grams Dried Ginkgo Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Ginkgo Nuts	12%	5%	83%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Ginkgo Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 348kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.5g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	30.3% 11.5g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Dried Ginkgo Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.1% 55μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.3% 11.7mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	62% 0.81mg	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	26.5% 106μg	59.5% 238μg	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	32.6% 29.3mg	1.56% 1.4mg	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	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

	Dried Ginkgo Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	204% 1.83mg	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	20% 1.6mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	9.57% 0.22mg	92% 2.1mg	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	38.4% 269mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Ginkgo Nuts VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Dried Ginkgo Nuts versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Ginkgo Nuts vs Toasted Sunflower Seeds:

• 100 grams of Dried Ginkgo Nuts have more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B3 and 20.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 5.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Dried Ginkgo Nuts.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Ginkgo Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dried Ginkgo Nuts vs Toasted Sunflower Seeds:

• 100 grams of Dried Ginkgo Nuts have 2 times more Potassium than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 2.9 times more Calcium, 3.4 times more Copper, 4.3 times more Iron, 2.4 times more Magnesium, 9.6 times more Manganese, 4.3 times more Phosphorus and 7.9 times more Zinc than Dried Ginkgo Nuts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Ginkgo Nuts have 3.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 28.4 times more Fat, 15.6 times more Saturated Fat, 3.2 times more Omega 3, 54.2 times more Omega 6 and 1.7 times more Protein than Dried Ginkgo Nuts.
• 100 grams of Dried Ginkgo Nuts provide inadequate amounts of Omega 3