Comparing Nutrients in 14 ounces Roasted Cashews VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Roasted Cashews	Lotus Seeds	Recommended Dietary Allowance
Energy	78.6% 2278kcal	45.4% 1318kcal	2900kcal per day for Men 19-50 years
Fat	190% 184g	8.06% 7.8g	97g per day for Men 19-50 years
Saturated Fat	114% 36.3g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	25.3% 0.4g	1.6g per day for Men 19-50 years
Omega 6	179% 30.4g	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	100% 130g	197% 256g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	109% 60.8g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	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	66% 0.79mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	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	68.5% 274μg	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	24.3% 3.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Lotus Seeds	Recommended Dietary Allowance
Calcium	18% 179mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	979% 8.8mg	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	298% 24mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	246% 1032mg	198% 833mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	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	278% 1945mg	355% 2485mg	700mg per day for Men 19-50 years
Potassium	66% 2242mg	160% 5429mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	1.5% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Lotus Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Cashews 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 Roasted Cashews vs Lotus Seeds:

• 14 ounces of Roasted Cashews have 1.3 times more Vitamin B2 and 1.4 times more Vitamin B5 than Lotus Seeds.
• While 14 oz of Dried Lotus Seeds contain 3.2 times more Vitamin B1, 2.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Lotus Seeds provide similar amounts of Vitamin B3 per 14 ounces.
• Both Dry Roasted Cashew Nuts as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Cashews have 6.3 times more Copper, 1.7 times more Iron, 1.2 times more Magnesium and 5.3 times more Zinc than Lotus Seeds.
• While 14 oz of Dried Lotus Seeds contain 3.6 times more Calcium, 2.8 times more Manganese, 1.3 times more Phosphorus and 2.4 times more Potassium than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Cashews have 1.7 times more Energy, 23.5 times more Fat, 27.7 times more Saturated Fat, 1.6 times more Omega 3 and 7.2 times more Omega 6 than Lotus Seeds.
• While 14 oz of Dried Lotus Seeds contain 2 times more Carbohydrate than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Lotus Seeds offer comparable quantities of Protein per 14 ounces.