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Comparing Nutrients in 14 ounces AlmondsVS Lotus Seeds

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Lotus Seeds
18%
5%
77%
14 oz ▼

Macro Nutrients

79.2%2298kcal
Energy
12%353kcal
2298 kcalvs353 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
204%198g
Fat
2.17%2.1g
198 gvs2.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
47%15g
Saturated Fat
1.1%0.35g
15 gvs0.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g
Omega 3
6.7%0.11g
0.012 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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288%49g
Omega 6
6.65%1.13g
49 gvs1.13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
65.8%85.5g
Carbohydrate
52.8%68.6g
85.5 gvs68.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
24%17.3g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.6%0.44g
Fructose
NA
≤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]
0.44 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.67g
Glucose
NA
0.67 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%15.7g
Sucrose
NA
15.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
131%49.6g
Fiber
NA
49.6 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
150%84g
Protein
29.3%16.4g
84 gvs16.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.44%3.97μg
RAE, retinol activity equivalents
0 μgvs3.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
68%0.81mg
Vitamin B1
56.6%0.68mg
Thiamine
0.81 mgvs0.68 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
347%4.5mg
Vitamin B2
12.2%0.16mg
Riboflavin
4.5 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
89.7%14.4mg
Vitamin B3
10.6%1.7mg
Niacin, nicotinic acid, niacinamide
14.4 mgvs1.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
37.4%1.87mg
Vitamin B5
18%0.9mg
Pantothenic acid
1.87 mgvs0.9 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
42%0.54mg
Vitamin B6
51.3%0.67mg
Pyridoxine
0.54 mgvs0.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
754%226μg
Vitamin B7
NA
Biotin
226 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
43.7%175μg
Vitamin B9
27.8%111μg
Folates and Folic Acid
175 μgvs111 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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678%102mg
Vitamin E
NA
Tocopherols and Tocotrienols
102 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

107%1068mg
Calcium
17.5%175mg
1068 mgvs175 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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455%4.1mg
Copper
41.5%0.37mg
4.1 mgvs0.37 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
184%14.7mg
Iron
47%3.77mg
14.7 mgvs3.77 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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255%1072mg
Magnesium
53%222mg
1072 mgvs222 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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376%8.65mg
Manganese
107%2.46mg
8.65 mgvs2.46 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
400%180μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
180 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
273%1909mg
Phosphorus
95%667mg
1909 mgvs667 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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85.6%2909mg
Potassium
43%1457mg
2909 mgvs1457 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29.6%16.3μg
Selenium
NA
16.3 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.26%3.97mg
Sodium
0.26%3.97mg
3.97 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
113%12.4mg
Zinc
10%1.1mg
12.4 mgvs1.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.47%17.5g
Water
8.26%306g
17.5 gvs306 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Almonds vs Lotus Seeds:
Comparing minerals per 14 ounces for Almonds vs Lotus Seeds:
Comparison of macro-nutrients per 14 ounces:



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