Comparing Nutrients in 14 ounces Roasted Almonds VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Roasted Almonds	Lotus Seeds	Recommended Dietary Allowance
Energy	82% 2373kcal	45.4% 1318kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	8.06% 7.8g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	25.3% 0.4g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	197% 256g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	NA	38g per day for Men 19-50 years
Protein	149% 83g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	25.5% 0.31mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	54.6% 218μg	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% 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	632% 95mg	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

	Roasted Almonds	Lotus Seeds	Recommended Dietary Allowance
Calcium	106% 1064mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	198% 833mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	355% 2485mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	160% 5429mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	1.5% 56.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 8 times more Vitamin B2 and 2.3 times more Vitamin B3 than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 8.3 times more Vitamin B1, 2.7 times more Vitamin B5, 4.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Dry Roasted Almonds have 1.6 times more Calcium, 3.1 times more Copper, 1.3 times more Magnesium and 3.2 times more Zinc than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 1.3 times more Phosphorus and 1.9 times more Potassium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Lotus Seeds have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.8 times more Energy, 26.7 times more Fat, 12.4 times more Saturated Fat, 12.2 times more Omega 6 and 1.4 times more Protein than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 10.2 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dried Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.