Comparing Nutrients in 100 calories Lotus Seeds VS Blanched Almonds

Weight per 100 calories

• Lotus Seeds: 112g
• Blanched Almonds: 17g

Blanched Almonds have 6.6 times more energy per unit of mass than Raw Lotus Seeds, which is very high in comparison to other foods. Lotus Seeds having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Lotus Seeds	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.78g	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	0% 0g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 0.76g	g per day for Men 19-50 years
Fiber	NA	4.4% 1.68g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.12% 1.12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.46% 0.045mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.12% 0.26mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	1.5% 0.019mg	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	7.87% 31.5μg	2.08% 8.3μg	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	0% 0mg	0% 0mg	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	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.94% 49.4mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	19.3% 0.17mg	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	13.3% 1.07mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	13.5% 0.31mg	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	27% 189mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	NA	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	0.075% 1.12mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	2.86% 0.31mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	2.34% 86.5g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Lotus Seeds vs Blanched Almonds:

• Raw Lotus Seeds have 5.9 times more Vitamin B1, 4.8 times more Vitamin B5, 9.7 times more Vitamin B6 and 3.8 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Vitamin B2 than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Blanched Almonds have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Lotus Seeds as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Lotus Seeds vs Blanched Almonds:

• Raw Lotus Seeds have 1.2 times more Calcium, 1.9 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 3.7 times more Potassium and 113.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Copper and 1.6 times more Zinc than Raw Lotus Seeds.

Comparison of macro-nutrients per 100 calories:

• Raw Lotus Seeds have 44.7 times more Omega 3, 6.1 times more Carbohydrate and 1.3 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 14.9 times more Fat, 6.8 times more Saturated Fat and 6.5 times more Omega 6 than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Blanched Almonds have similar amounts of Energy per 100 kcal.
• Both Raw Lotus Seeds as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.