Lets compare vitamin content per 14 ounces of Lotus Seeds vs Baked Red Potatoes:
Raw Lotus Seeds have 2.4 times more Vitamin B1 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Raw Lotus Seeds.
Both Raw Lotus Seeds and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 14 oz.
Both Raw Lotus Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Lotus Seeds vs Baked Red Potatoes:
Raw Lotus Seeds have 4.9 times more Calcium, 1.4 times more Iron, 2 times more Magnesium, 3.6 times more Manganese and 2.3 times more Phosphorus than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.9 times more Copper, 1.5 times more Potassium and 1.4 times more Zinc than Raw Lotus Seeds.
Both Raw Lotus Seeds and Baked Whole Red Potatoes have similar amounts of Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw Lotus Seeds have 1.8 times more Omega 3, 5.8 times more Omega 6 and 1.8 times more Protein than Baked Whole Red Potatoes.
Both Raw Lotus Seeds and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 14 oz.
Both Raw Lotus Seeds as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.