Comparing Nutrients in 14 ounces Blanched Almonds VS Lotus Seeds

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Lotus Seeds	Recommended Dietary Allowance
Energy	80.7% 2342kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	52.8% 68.6g	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	NA	38g per day for Men 19-50 years
Protein	152% 85g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	56.6% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	51.3% 0.67mg	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	27.8% 111μg	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	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 Seeds	Recommended Dietary Allowance
Calcium	94% 937mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	41.5% 0.37mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	107% 2.46mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	43% 1457mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.48% 18g	8.26% 306g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 17.8 times more Vitamin B2, 8.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.5 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Raw Lotus Seeds have similar amounts of Vitamin B1 per 14 oz.
• Both Blanched Almonds as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Blanched Almonds have 5.4 times more Calcium, 10.9 times more Copper, 3.5 times more Iron, 4.8 times more Magnesium, 3 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium, 19 times more Sodium and 10.6 times more Zinc than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 17.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 6.6 times more Energy, 99.1 times more Fat, 44.9 times more Saturated Fat, 43.4 times more Omega 6 and 5.2 times more Protein than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 6.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Raw Lotus Seeds have similar amounts of Carbohydrate per 14 oz.
• Both Blanched Almonds as well as Raw Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.