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

Vitamins

	Lotus Seeds	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	27.8% 111μg	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	17.5% 175mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	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	47% 3.77mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	95% 667mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	43% 1457mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	8.26% 306g	0.48% 18g	3700g per day for Men 19-50 years

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

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

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

• Raw Lotus Seeds have 17.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 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.

Comparison of macro-nutrients per 14 ounces:

• Raw Lotus Seeds have 6.8 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Raw Lotus Seeds and Blanched Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Raw Lotus Seeds as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.