Comparing Nutrients in 14 ounces Dried Beechnuts VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Dried Beechnuts	Lotus Seeds	Recommended Dietary Allowance
Energy	79% 2286kcal	45.4% 1318kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	8.06% 7.8g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	25.3% 0.4g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	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	102% 133g	197% 256g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	44% 24.6g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	101% 1.2mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	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	112% 448μg	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	68.4% 61.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Lotus Seeds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	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	122% 9.76mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	198% 833mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	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	0% 0mg	355% 2485mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	160% 5429mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	10% 151mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.71% 26g	1.5% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Lotus Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts 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 Dried Beechnuts vs Lotus Seeds:

• 14 ounces of Dried Beechnuts have 2.5 times more Vitamin B2 and more Vitamin C than Lotus Seeds.
• While 14 oz of Dried Lotus Seeds contain 2.1 times more Vitamin B1 and 1.8 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Lotus Seeds provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Lotus Seeds have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Dried Lotus Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Lotus Seeds:

• 14 ounces of Dried Beechnuts have 1.9 times more Copper and 7.6 times more Sodium than Lotus Seeds.
• While 14 oz of Dried Lotus Seeds contain 163 times more Calcium, 1.4 times more Iron, more Magnesium, 1.7 times more Manganese, more Phosphorus, 1.3 times more Potassium and 2.9 times more Zinc than Dried Beechnuts.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 1.7 times more Energy, 25.4 times more Fat, 17.3 times more Saturated Fat, 16.7 times more Omega 3 and 17.3 times more Omega 6 than Lotus Seeds.
• While 14 oz of Dried Lotus Seeds contain 1.9 times more Carbohydrate and 2.5 times more Protein than Dried Beechnuts.