Comparing Nutrients in 1 kilogram Lotus Seeds VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Lotus Seeds	Blanched Almonds	Recommended Dietary Allowance
Energy	30.7% 890kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	NA	261% 99g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Blanched Almonds	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	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.6% 2.28mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	88.5% 1.15mg	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	123% 490μg	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	1583% 238mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	44% 440mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	1141% 10.3mg	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	119% 9.5mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	270% 6.2mg	798% 18.4mg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	21% 770g	1.2% 45g	3700g per day for Men 19-50 years

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

• Raw Lotus Seeds have 1.5 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 17.8 times more Vitamin B2, 8.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Blanched Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Lotus Seeds as well as Blanched Almonds 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 Blanched Almonds:

• Raw Lotus Seeds have 17.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.4 times more Calcium, 10.9 times more Copper, 3.5 times more Iron, 4.8 times more Magnesium, 3 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium, 19 times more Sodium and 10.6 times more Zinc than Raw Lotus Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Raw Lotus Seeds have 6.8 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Energy, 99.1 times more Fat, 44.9 times more Saturated Fat, 43.4 times more Omega 6 and 5.2 times more Protein than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Blanched Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Raw Lotus Seeds as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.