Comparing Nutrients in 14 ounces Lotus Seeds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Lotus Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	12% 353kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	NA	110% 41.7g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	17.5% 175mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	43% 1457mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	111% 12mg	11mg per day for Men 19-50 years
Water	8.26% 306g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw Lotus Seeds have 1.9 times more Vitamin B1 and 1.4 times more Vitamin B6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 19.5 times more Vitamin B2 and 8.5 times more Vitamin B3 than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Oil Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Lotus Seeds as well as Oil 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 Oil Roasted Almonds:

• Raw Lotus Seeds have 27.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.6 times more Calcium, 10.2 times more Copper, 3.9 times more Iron, 4.9 times more Magnesium, 4 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 11 times more Zinc than Raw Lotus Seeds.

Comparison of macro-nutrients per 14 ounces:

• Raw Lotus Seeds have more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.8 times more Energy, 104.1 times more Fat, 47.8 times more Saturated Fat, 47.4 times more Omega 6 and 5.1 times more Protein than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Oil Roasted Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Raw Lotus Seeds as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.