Comparing Nutrients in 1 pound Boiled Lotus Root with Salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Lotus Root with Salt	Almonds	Recommended Dietary Allowance
Energy	10.3% 299kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.7g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	37% 14g	149% 56.7g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	50% 200μg	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	138% 124mg	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	775% 116mg	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

	Boiled Lotus Root with Salt	Almonds	Recommended Dietary Allowance
Calcium	11.8% 118mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	520% 4.68mg	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	51% 4.1mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50.5% 354mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	85% 1275mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	10% 369g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root with Salt VS Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Lotus Root with Salt versus 1 lb of Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Lotus Root with Salt vs Almonds:

• 1 pound of Boiled Lotus Root with Salt has 1.6 times more Vitamin B6 and more Vitamin C than Almonds.
• While 1 lb of Almonds contains 1.6 times more Vitamin B1, 113.8 times more Vitamin B2, 12.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.5 times more Vitamin B9 than Boiled and Drained Lotus Root with Salt.
• 1 pound of Boiled Lotus Root with Salt have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 pound of Almonds have insufficient amounts of Vitamin C
• Both Boiled and Drained Lotus Root with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Lotus Root with Salt vs Almonds:

• 1 pound of Boiled Lotus Root with Salt has 281 times more Sodium and 18.5 times more Water than Almonds.
• While 1 lb of Almonds contains 10.3 times more Calcium, 4.8 times more Copper, 4.1 times more Iron, 12.3 times more Magnesium, 9.9 times more Manganese, 6.2 times more Phosphorus, 2 times more Potassium, 6.8 times more Selenium and 9.5 times more Zinc than Boiled and Drained Lotus Root with Salt.
• 1 pound of Boiled Lotus Root with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almonds contains 8.8 times more Energy, 713.3 times more Fat, 181 times more Saturated Fat, 1232.4 times more Omega 6, 1.3 times more Carbohydrate, 4 times more Fiber and 13.4 times more Protein than Boiled and Drained Lotus Root with Salt.
• 1 pound of Boiled Lotus Root with Salt provide inadequate amounts of Omega 6
• Both Boiled and Drained Lotus Root with Salt as well as Almonds provide inadequate amounts of Omega 3 in one pound.