Comparing Nutrients in 14 ounces Blanched Almonds VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Lotus Root	13%	1%	86%

Macro Nutrients

	Blanched Almonds	Lotus Root	Recommended Dietary Allowance
Energy	80.7% 2342kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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	0% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	51% 19.4g	38g per day for Men 19-50 years
Protein	152% 85g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Lotus Root	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	78.8% 1.02mg	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	48.6% 194μg	13% 51.6μg	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	194% 175mg	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	628% 94mg	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

	Blanched Almonds	Lotus Root	Recommended Dietary Allowance
Calcium	94% 937mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	113% 1.02mg	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	163% 13mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	45% 1.04mg	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	273% 1909mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	65% 2207mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.48% 18g	8.5% 314g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Lotus Root per 14 oz

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

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Lotus Root:

• 14 ounces of Blanched Almonds have 3.2 times more Vitamin B2, 8.8 times more Vitamin B3 and 3.8 times more Vitamin B9 than Lotus Root.
• While 14 oz of Raw Lotus Root contain 2.2 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Lotus Root provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• Both Blanched Almonds as well as Raw Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Lotus Root:

• 14 ounces of Blanched Almonds have 5.2 times more Calcium, 4 times more Copper, 2.8 times more Iron, 11.7 times more Magnesium, 7 times more Manganese, 4.8 times more Phosphorus, 4.6 times more Selenium and 7.6 times more Zinc than Lotus Root.
• While 14 oz of Raw Lotus Root contain 2.1 times more Sodium and 17.5 times more Water than Blanched Almonds.
• Both Blanched Almonds and Lotus Root contain similar levels of Potassium per 14 ounces.
• 14 ounces of Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 8 times more Energy, 525.2 times more Fat, 131.8 times more Saturated Fat, 883.2 times more Omega 6, 2 times more Fiber and 8.2 times more Protein than Lotus Root.
• Both Blanched Almonds and Lotus Root offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Lotus Root provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Raw Lotus Root provide inadequate amounts of Omega 3 in 14 ounces.