Comparing Nutrients in 1 kilogram Lotus Seeds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Lotus Seeds	Roasted Almonds	Recommended Dietary Allowance
Energy	30.7% 890kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	128% 41g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	NA	287% 109g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Roasted 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.6% 2.28mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	105% 1.36mg	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	138% 550μg	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	44% 440mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	270% 6.2mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	301% 33mg	11mg per day for Men 19-50 years
Water	21% 770g	0.65% 24g	3700g per day for Men 19-50 years

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

• Raw Lotus Seeds have 2.2 times more Vitamin B1 and 1.2 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 29.9 times more Vitamin B2, 8.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Dry Roasted 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 Roasted Almonds:

• Raw Lotus Seeds have 32 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.1 times more Calcium, 11.7 times more Copper, 3.9 times more Iron, 5 times more Magnesium, 3.6 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 11.8 times more Zinc than Raw Lotus Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Raw Lotus Seeds have 2.7 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.7 times more Energy, 99.1 times more Fat, 46.5 times more Saturated Fat, 45.4 times more Omega 6 and 5.1 times more Protein than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Dry Roasted Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Raw Lotus Seeds as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.