Comparing Nutrients in 14 ounces Almond paste VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Energy	62.7% 1818kcal	45.4% 1318kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	8.06% 7.8g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	25.3% 0.4g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	25% 4.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	197% 256g	130g per day for Men 19-50 years
Sugars	198% 144g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	50% 19g	NA	38g per day for Men 19-50 years
Protein	63.8% 35.7g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	192% 2.5mg	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	72.4% 290μg	103% 413μg	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	0.44% 0.4mg	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	358% 53.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Calcium	68.3% 683mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	154% 1.4mg	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	79.4% 6.35mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	198% 833mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	400% 9.2mg	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	146% 1024mg	355% 2485mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	160% 5429mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	1.5% 56g	1.5% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Lotus Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Lotus Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Lotus Seeds:

• 14 ounces of Almond paste have 2.8 times more Vitamin B2 than Lotus Seeds.
• While 14 oz of Dried Lotus Seeds contain 7.8 times more Vitamin B1, 7.5 times more Vitamin B5, 17.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Almond paste.
• Both Almond paste and Lotus Seeds provide similar amounts of Vitamin B3 per 14 ounces.
• Both Almond paste as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Lotus Seeds:

• 14 ounces of Almond paste have 1.3 times more Copper and 1.4 times more Zinc than Lotus Seeds.
• While 14 oz of Dried Lotus Seeds contain 2.2 times more Iron, 1.6 times more Magnesium, 2.7 times more Manganese, 2.4 times more Phosphorus and 4.4 times more Potassium than Almond paste.
• Both Almond paste and Lotus Seeds contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 1.4 times more Energy, 14.1 times more Fat, 8 times more Saturated Fat, 2 times more Omega 3 and 5.2 times more Omega 6 than Lotus Seeds.
• While 14 oz of Dried Lotus Seeds contain 1.3 times more Carbohydrate and 1.7 times more Protein than Almond paste.