Comparing Nutrients in 1 kilogram Lotus Seeds VS Dry Roasted Sunflower Seed Kernels From Shell with Salt

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%

Macro Nutrients

	Lotus Seeds	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Energy	30.7% 890kcal	188% 5460kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	163% 52g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	118% 153g	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	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	% 27g	g per day for Men 19-50 years
Fiber	NA	237% 90g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Dry Roasted Sunflower Seed Kernels From Shell with Salt	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.6% 2.28mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	70% 280μg	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	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Calcium	44% 440mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	119% 9.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	270% 6.2mg	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	240% 1680mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4005% 60080mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	21% 770g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Dry Roasted Sunflower Seed Kernels From Shell with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Lotus Seeds versus 1 kg of Dry Roasted Sunflower Seed Kernels From Shell with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Lotus Seeds vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 1 kilogram of Lotus Seeds has 1.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 1 kg of Dry Roasted Sunflower Seed Kernels From Shell with Salt contains 6.2 times more Vitamin B2, 16.4 times more Vitamin B3, 30.9 times more Vitamin B5, 4.8 times more Vitamin B6 and 8.5 times more Vitamin B9 than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Dry Roasted Sunflower Seed Kernels From Shell with 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 Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 1 kilogram of Lotus Seeds has 64.2 times more Water than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 1 kg of Dry Roasted Sunflower Seed Kernels From Shell with Salt contains 1.6 times more Calcium, 19.5 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 6.9 times more Phosphorus, 2.3 times more Potassium, 6008 times more Sodium and 18.9 times more Zinc than Raw Lotus Seeds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Sunflower Seed Kernels From Shell with Salt contains 6.1 times more Energy, 94 times more Fat, 59.3 times more Saturated Fat, 2.6 times more Omega 3, 115 times more Omega 6 and 4.7 times more Protein than Raw Lotus Seeds.
• Both Lotus Seeds and Dry Roasted Sunflower Seed Kernels From Shell with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6