Comparing Nutrients in 14 ounces Lotus Seeds VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Lotus Seeds	Roasted Almonds	Recommended Dietary Allowance
Energy	12% 353kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	302% 51.4g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	NA	114% 43.3g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	17.5% 175mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	43% 1457mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.26% 306g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Raw Lotus Seeds have 2.2 times more Vitamin B1 and 1.2 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 29.9 times more Vitamin B2, 8.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Dry Roasted 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 Roasted Almonds:

• Raw Lotus Seeds have 32 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.1 times more Calcium, 11.7 times more Copper, 3.9 times more Iron, 5 times more Magnesium, 3.6 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 11.8 times more Zinc than Raw Lotus Seeds.

Comparison of macro-nutrients per 14 ounces:

• Raw Lotus Seeds have 2.7 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.7 times more Energy, 99.1 times more Fat, 46.5 times more Saturated Fat, 45.4 times more Omega 6 and 5.1 times more Protein than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Dry Roasted Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Raw Lotus Seeds as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.