Comparing Nutrients in 1 kilogram Lotus Seeds VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Almond paste	8%	52%	40%

Macro Nutrients

	Lotus Seeds	Almond paste	Recommended Dietary Allowance
Energy	30.7% 890kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	368% 478g	130g per day for Men 19-50 years
Sugars	NA	500% 363g	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	126% 48g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Almond paste	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.7mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.6% 2.28mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	27.7% 0.36mg	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	70% 280μg	183% 730μg	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	1.1% 1mg	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	903% 135mg	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	Almond paste	Recommended Dietary Allowance
Calcium	44% 440mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	504% 4.54mg	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	119% 9.5mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	270% 6.2mg	372% 8.56mg	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	240% 1680mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	NA	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	135% 15mg	11mg per day for Men 19-50 years
Water	21% 770g	3.8% 141g	3700g per day for Men 19-50 years

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

• Raw Lotus Seeds have 2.1 times more Vitamin B1, 2 times more Vitamin B5 and 4.7 times more Vitamin B6 than Almond paste.
• While Almond paste contains 10.4 times more Vitamin B2, 3.3 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Lotus Seeds vs Almond paste:

• Raw Lotus Seeds have 5.5 times more Water than Almond paste.
• While Almond paste contains 3.9 times more Calcium, 4.8 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 5.3 times more Zinc than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Almond paste have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almond paste contains 5.1 times more Energy, 52.3 times more Fat, 29.9 times more Saturated Fat, 7.4 times more Omega 3, 19.6 times more Omega 6, 2.8 times more Carbohydrate and 2.2 times more Protein than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.