Comparing Nutrients in 100 grams Blanched Hazelnuts VS Dried Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Blanched Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	21.7% 629kcal	12% 348kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	55.7% 72.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	% 3.35g	NA	g per day for Men 19-50 years
Fiber	29% 11g	NA	38g per day for Men 19-50 years
Protein	24.5% 13.7g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	6.1% 55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	73.3% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	49.3% 0.64mg	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	19.5% 78μg	26.5% 106μg	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	2.22% 2mg	32.6% 29.3mg	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	117% 17.5mg	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

	Blanched Hazelnuts	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	15% 149mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	59.6% 0.54mg	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	41.3% 3.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	550% 12.7mg	9.57% 0.22mg	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	44.3% 310mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	19.4% 658mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.34% 12.4g	3700g per day for Men 19-50 years

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

• Dried Ginkgo Nuts contain 27.5 times more Vitamin A, 1.6 times more Vitamin B2, 7.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B9 and 14.7 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dried Ginkgo Nuts have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Blanched Hazelnuts Or Filberts as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Hazelnuts vs Dried Ginkgo Nuts:

• Blanched Hazelnuts Or Filberts have 7.5 times more Calcium, 3 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 57.5 times more Manganese and 3.3 times more Zinc than Dried Ginkgo Nuts.
• While Dried Ginkgo Nuts contain 1.5 times more Potassium than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Dried Ginkgo Nuts have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Hazelnuts Or Filberts have 1.8 times more Energy, 30.6 times more Fat, 12.3 times more Saturated Fat, 2.3 times more Omega 3, 8 times more Omega 6 and 1.3 times more Protein than Dried Ginkgo Nuts.
• While Dried Ginkgo Nuts contain 4.3 times more Carbohydrate than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts as well as Dried Ginkgo Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.