Comparing Nutrients in 1 kilogram Commercial French Salad Dressing VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Commercial French Salad Dressing	Lotus Seeds	Recommended Dietary Allowance
Energy	144% 4190kcal	114% 3320kcal	2900kcal per day for Men 19-50 years
Fat	403% 391g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	190% 61g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	1800% 29g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	1179% 200g	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	145% 188g	496% 645g	130g per day for Men 19-50 years
Sugars	240% 174g	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	85% 61.5g	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	% 65.6g	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	63% 24g	NA	38g per day for Men 19-50 years
Protein	15.5% 8.7g	275% 154g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	484% 6.3mg	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	0% 0μg	260% 1040μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	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	333% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1012% 1214μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Lotus Seeds	Recommended Dietary Allowance
Calcium	27% 270mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	40% 3.2mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	500% 2100mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	1008% 23mg	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	35.7% 250mg	894% 6260mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	402% 13680mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	441% 6610mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	10.6% 393g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial French Salad Dressing VS Lotus Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Commercial French Salad Dressing versus 1 kg of Lotus Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Commercial French Salad Dressing vs Lotus Seeds:

• 1 kilogram of Commercial French Salad Dressing has 7.7 times more Vitamin A and more Vitamin B12 than Lotus Seeds.
• While 1 kg of Dried Lotus Seeds contains 16.8 times more Vitamin B1, 2.4 times more Vitamin B2, 6.8 times more Vitamin B3, 14.6 times more Vitamin B6 and more Vitamin B9 than Commercial French Salad Dressing.
• 1 kilogram of Commercial French Salad Dressing have insufficient amounts of Vitamin B3 and Vitamin B9
• 1 kilogram of Lotus Seeds have insufficient amounts of Vitamin A and Vitamin B12
• Both Commercial French Salad Dressing as well as Dried Lotus Seeds have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Commercial French Salad Dressing vs Lotus Seeds:

• 1 kilogram of Commercial French Salad Dressing has 132.2 times more Sodium than Lotus Seeds.
• While 1 kg of Dried Lotus Seeds contains 6 times more Calcium, 17.5 times more Copper, 11 times more Iron, 30 times more Magnesium, 61 times more Manganese, 25 times more Phosphorus, 12.7 times more Potassium and 8.8 times more Zinc than Commercial French Salad Dressing.
• 1 kilogram of Commercial French Salad Dressing lack sufficient amounts of Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Commercial French Salad Dressing has 1.3 times more Energy, 19.8 times more Fat, 18.5 times more Saturated Fat, 28.2 times more Omega 3 and 18.8 times more Omega 6 than Lotus Seeds.
• While 1 kg of Dried Lotus Seeds contains 3.4 times more Carbohydrate and 17.7 times more Protein than Commercial French Salad Dressing.
• 1 kilogram of Commercial French Salad Dressing provide inadequate amounts of Protein