Comparing Nutrients in 14 ounces Lotus Seeds VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Lotus Seeds	Blanched Almonds	Recommended Dietary Allowance
Energy	45.4% 1318kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	8.06% 7.8g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	25.3% 0.4g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	NA	103% 39.3g	38g per day for Men 19-50 years
Protein	109% 61g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	35% 0.46mg	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	103% 413μg	48.6% 194μg	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	NA	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Blanched Almonds	Recommended Dietary Allowance
Calcium	64.7% 647mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	453% 4.08mg	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	175% 14mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	198% 833mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	317% 7.3mg	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	355% 2485mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	160% 5429mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.5% 56.2g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Blanched Almonds per 14 oz

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

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

• 14 ounces of Lotus Seeds have 3.4 times more Vitamin B1, 2.7 times more Vitamin B5, 5.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 4.7 times more Vitamin B2 and 2.2 times more Vitamin B3 than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Lotus Seeds have 1.3 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Potassium than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 1.4 times more Calcium, 2.9 times more Copper, 1.3 times more Magnesium and 2.8 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Blanched Almonds contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Lotus Seeds have 25.5 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 1.8 times more Energy, 26.7 times more Fat, 12 times more Saturated Fat, 11.6 times more Omega 6 and 1.4 times more Protein than Dried Lotus Seeds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3