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Comparing Nutrients in 100 calories AlmondsVSLotus Seeds

Weight per 100 calories

Almonds
17g
Lotus Seeds
112g

Almonds have 6.5 times more energy per 100g than Lotus Seeds. It has very high energy density when compared to other foods. Raw Lotus Seeds having average energy density.

Which food has more nutrients per 100 calories - Almonds or Lotus Seeds?

Macros Ratio

ProteinsFatsCarbs


Almonds
14%
72%
14%
Lotus Seeds
18%
5%
77%
100 kcal ▼

Macro Nutrients

AlmondsvsLotus Seeds
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
8.9%
Fat
0.62%
8.62 gvs0.6 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
6.5%
Protein
8.3%
3.65 gvs4.64 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
2.86%
Carbohydrate
14.6%
3.72 gvs19 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
1.03%
Sugars
NA
0.75 gvsNA gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
5.7%
Fiber
NA
2.16 gvsNA gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
2.06%
Saturated Fat
0.31%
0.66 gvs0.1 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0%
Omega 3
1.88%
0 gvs0.03 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
12.5%
Omega 6
1.9%
2.13 gvs0.32 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.02%
Water
2.34%
0.76 gvs86.5 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

AlmondsvsLotus Seeds
0%
Vitamin A
0.12%
0 μgvs1.12 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
3.33%
Thiamine
16%
0.04 mgvs0.19 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
15%
Vitamin B2
3.08%
0.2 mgvs0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
3.88%
Vitamin B3
3%
0.62 mgvs0.48 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
1.54%
Vitamin B6
14.6%
0.02 mgvs0.19 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
0%
0 mgvs0 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
29.5%
Vitamin E
NA
4.43 mgvsNA mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0%
Vitamin K
NA
0 μgvsNA μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
1.9%
Folate
7.75%
7.6 μgvs31 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

AlmondsvsLotus Seeds
4.6%
Calcium
4.9%
46 mgvs49 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
20%
Copper
12%
0.18 mgvs0.11 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
8%
Iron
13%
0.64 mgvs1.07 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
11%
Magnesium
15%
46.6 mgvs63 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
16.5%
Manganese
30%
0.38 mgvs0.7 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
12%
Phosphorus
27%
83 mgvs189 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
3.74%
Potassium
12%
127 mgvs412 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
1.3%
Selenium
NA
0.71 μgvsNA μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.01%
Sodium
0.07%
0.17 mgvs1.12 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
4.9%
Zinc
2.8%
0.54 mgvs0.31 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Lotus Seeds:
Almonds have 5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Lotus Seeds. While Raw Lotus Seeds contain 4.8 times more Thiamine, 9.5 times more Vitamin B6 and 4.1 times more Folate than Almonds.

Comparing minerals per 100 calories for Almonds vs Lotus Seeds:
Almonds have 1.6 times more Copper and 1.7 times more Zinc than Raw Lotus Seeds. While Raw Lotus Seeds contain 1.7 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus and 3.2 times more Potassium than Almonds. Both Almonds and Raw Lotus Seeds have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:
Almonds have 14.4 times more Fat, 6.6 times more Saturated Fat and 6.7 times more Omega 6 than Raw Lotus Seeds. While Raw Lotus Seeds contain 1.3 times more Protein, 5.1 times more Carbohydrate and 113.8 times more Water than Almonds. Both Almonds and Raw Lotus Seeds have similar amounts of Energy per 100 kcal.




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