Comparing Nutrients in 100 grams Hazelnuts VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Hazelnuts	Ginkgo Nuts	Recommended Dietary Allowance
Energy	21.7% 628kcal	6.28% 182kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.8g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	46% 7.83g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	29% 37.6g	130g per day for Men 19-50 years
Sugars	6% 4.34g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 4.2g	NA	g per day for Men 19-50 years
Fiber	25.5% 9.7g	NA	38g per day for Men 19-50 years
Protein	26.7% 15g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	3.1% 28μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	25.2% 0.33mg	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	28.3% 113μg	13.5% 54μg	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	7% 6.3mg	16.7% 15mg	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	100% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	11.4% 114mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	30.4% 0.27mg	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	58.8% 4.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	268% 6.18mg	4.9% 0.11mg	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	41.4% 290mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	1.5% 55.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Ginkgo Nuts per 100 g

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

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

• 100 grams of Hazelnuts have 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 5.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Ginkgo Nuts.
• While 100 g of Raw Ginkgo Nuts contain 28 times more Vitamin A, 3.3 times more Vitamin B3 and 2.4 times more Vitamin C than Hazelnuts.
• 100 grams of Hazelnuts have insufficient amounts of Vitamin A
• Both Hazelnuts as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hazelnuts vs Ginkgo Nuts:

• 100 grams of Hazelnuts have 57 times more Calcium, 6.3 times more Copper, 4.7 times more Iron, 6 times more Magnesium, 54.6 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium and 7.2 times more Zinc than Ginkgo Nuts.
• 100 grams of Ginkgo Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hazelnuts have 3.5 times more Energy, 36.2 times more Fat, 14 times more Saturated Fat, 4.1 times more Omega 3, 13.6 times more Omega 6 and 3.5 times more Protein than Ginkgo Nuts.
• While 100 g of Raw Ginkgo Nuts contain 2.3 times more Carbohydrate than Hazelnuts.
• 100 grams of Ginkgo Nuts provide inadequate amounts of Omega 3