Comparing Nutrients in 1 kilogram Lotus Seeds VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Lotus Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	114% 3320kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.7g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	163% 52g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 645g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	292% 111g	38g per day for Men 19-50 years
Protein	275% 154g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Roasted Sunflower Seeds	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	484% 6.3mg	618% 8.04mg	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	593% 2370μg	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	15.6% 14mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	163% 1630mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	500% 2100mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1008% 23mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	402% 13680mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	481% 53mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Roasted Sunflower Seeds per 1 kg

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

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

• 1 kilogram of Lotus Seeds has 6 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.6 times more Vitamin B2, 4.4 times more Vitamin B3, 8.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• 1 kilogram of Lotus Seeds has 2.3 times more Calcium, 1.6 times more Magnesium and 1.6 times more Potassium than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 5.2 times more Copper, 1.8 times more Phosphorus and 5 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Roasted Sunflower Seeds contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lotus Seeds has 1.5 times more Omega 3 and 2.7 times more Carbohydrate than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 25.3 times more Fat, 15.8 times more Saturated Fat, 30.8 times more Omega 6 and 1.3 times more Protein than Dried Lotus Seeds.