Comparing Nutrients in 1 kilogram 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	114% 3320kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.7g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	132% 42g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 645g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	NA	276% 105g	38g per day for Men 19-50 years
Protein	275% 154g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	533% 6.4mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	484% 6.3mg	91% 1.18mg	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	260% 1040μg	67.5% 270μg	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	1731% 260mg	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	163% 1630mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	1061% 9.55mg	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	441% 35.3mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	500% 2100mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	1008% 23mg	1070% 24.6mg	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	894% 6260mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	402% 13680mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Lotus Seeds versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Lotus Seeds has 7 times more Vitamin B1, 3.7 times more Vitamin B5, 5.3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 5.2 times more Vitamin B2 and 2.3 times more Vitamin B3 than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Lotus Seeds vs Oil Roasted Almonds:

• 1 kilogram of Lotus Seeds has 1.3 times more Phosphorus and 2 times more Potassium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.8 times more Calcium, 2.7 times more Copper, 1.3 times more Magnesium and 2.9 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Oil Roasted Almonds contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lotus Seeds has more Omega 3 and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.8 times more Energy, 28 times more Fat, 12.8 times more Saturated Fat, 12.7 times more Omega 6 and 1.4 times more Protein than Dried Lotus Seeds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3