Comparing Nutrients in 1 kilogram Almonds VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Almonds	Lotus Seeds	Recommended Dietary Allowance
Energy	200% 5790kcal	114% 3320kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	496% 645g	130g per day for Men 19-50 years
Sugars	60% 43.5g	NA	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	1.5% 1.1g	NA	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	NA	38g per day for Men 19-50 years
Protein	378% 212g	275% 154g	56g per day for Men 19-50 years

Vitamins

	Almonds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	484% 6.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	260% 1040μg	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	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Lotus Seeds	Recommended Dietary Allowance
Calcium	269% 2690mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	389% 3.5mg	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	464% 37mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	500% 2100mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	1008% 23mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	894% 6260mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	402% 13680mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	3.83% 142g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Lotus Seeds:

• Almonds have 7.6 times more Vitamin B2 and 2.3 times more Vitamin B3 than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 3.1 times more Vitamin B1, 1.8 times more Vitamin B5, 4.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Almonds.
• Both Almonds as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Lotus Seeds:

• Almonds have 1.7 times more Calcium, 2.9 times more Copper, 1.3 times more Magnesium and 3 times more Zinc than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 1.3 times more Phosphorus and 1.9 times more Potassium than Almonds.
• Both Almonds and Dried Lotus Seeds have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.7 times more Energy, 25.3 times more Fat, 11.5 times more Saturated Fat, 11.6 times more Omega 6 and 1.4 times more Protein than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 34 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds as well as Dried Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.