Comparing Nutrients in 14 ounces Boiled Lotus Root with Salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Lotus Root with Salt	Almonds	Recommended Dietary Allowance
Energy	9.03% 262kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	47% 15g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	131% 49.6g	38g per day for Men 19-50 years
Protein	11% 6.27g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	43.7% 175μg	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	121% 109mg	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	678% 102mg	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

	Boiled Lotus Root with Salt	Almonds	Recommended Dietary Allowance
Calcium	10.3% 103mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	455% 4.1mg	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	44.7% 3.57mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.2% 310mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	74.4% 1115mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	8.73% 323g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root with Salt VS Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Lotus Root with Salt versus 14 oz of Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Lotus Root with Salt vs Almonds:

• 14 ounces of Boiled Lotus Root with Salt have 1.6 times more Vitamin B6 and more Vitamin C than Almonds.
• While 14 oz of Almonds contain 1.6 times more Vitamin B1, 113.8 times more Vitamin B2, 12.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.5 times more Vitamin B9 than Boiled and Drained Lotus Root with Salt.
• 14 ounces of Boiled Lotus Root with Salt have insufficient amounts of Vitamin B2 and Vitamin B3
• 14 ounces of Almonds have insufficient amounts of Vitamin C
• Both Boiled and Drained Lotus Root with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Lotus Root with Salt vs Almonds:

• 14 ounces of Boiled Lotus Root with Salt have 281 times more Sodium and 18.5 times more Water than Almonds.
• While 14 oz of Almonds contain 10.3 times more Calcium, 4.8 times more Copper, 4.1 times more Iron, 12.3 times more Magnesium, 9.9 times more Manganese, 6.2 times more Phosphorus, 2 times more Potassium, 6.8 times more Selenium and 9.5 times more Zinc than Boiled and Drained Lotus Root with Salt.
• 14 ounces of Boiled Lotus Root with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almonds contain 8.8 times more Energy, 713.3 times more Fat, 181 times more Saturated Fat, 1232.4 times more Omega 6, 1.3 times more Carbohydrate, 4 times more Fiber and 13.4 times more Protein than Boiled and Drained Lotus Root with Salt.
• 14 ounces of Boiled Lotus Root with Salt provide inadequate amounts of Omega 6
• Both Boiled and Drained Lotus Root with Salt as well as Almonds provide inadequate amounts of Omega 3 in 14 ounces.