Comparing Nutrients in 100 grams Ginkgo Nuts VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Ginkgo Nuts	9%	8%	83%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Ginkgo Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	6.28% 182kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Ginkgo Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.1% 28μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.2% 0.33mg	13.5% 0.18mg	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	13.5% 54μg	23.5% 94μg	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	16.7% 15mg	76% 68.3mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ginkgo Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.2% 2mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	4% 0.036mg	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	12.5% 1mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	11% 0.26mg	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	17.7% 124mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	NA	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	1.5% 55.2g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Ginkgo Nuts VS Frozen Broccoli Spears per 100 g

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

Lets compare vitamin content per 100 grams of Ginkgo Nuts vs Frozen Broccoli Spears:

• 100 grams of Ginkgo Nuts have 3.1 times more Vitamin B1, 13 times more Vitamin B3 and 1.9 times more Vitamin B6 than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 2 times more Vitamin A, 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and 4.6 times more Vitamin C than Raw Ginkgo Nuts.
• Both Raw Ginkgo Nuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Ginkgo Nuts vs Frozen Broccoli Spears:

• 100 grams of Ginkgo Nuts have 7.6 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 2.1 times more Phosphorus and 2 times more Potassium than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 20.5 times more Calcium, 2.3 times more Manganese and 1.6 times more Water than Raw Ginkgo Nuts.
• Both Ginkgo Nuts and Frozen Broccoli Spears contain similar levels of Zinc per 100 grams.
• 100 grams of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Ginkgo Nuts have 6.3 times more Energy, 15.6 times more Omega 6, 7 times more Carbohydrate and 1.4 times more Protein than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 6 times more Omega 3 than Raw Ginkgo Nuts.
• 100 grams of Ginkgo Nuts provide inadequate amounts of Omega 3
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6