Comparing Nutrients in 1 pound Almond paste VS Lotus Seeds

Macros Ratio

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

Macro Nutrients

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Energy	71.6% 2077kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	60.3% 78.4g	130g per day for Men 19-50 years
Sugars	227% 164g	NA	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	57.3% 21.8g	NA	38g per day for Men 19-50 years
Protein	73% 41g	33.5% 18.7g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	58.6% 0.76mg	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	82.8% 331μg	31.8% 127μg	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	0.5% 0.45mg	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	409% 61.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Calcium	78% 780mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	47.4% 0.43mg	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	91% 7.26mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	122% 2.8mg	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	167% 1170mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.73% 64g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Lotus Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond paste versus 1 lb of Lotus Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 1 pound of Almond paste has 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 Lotus Seeds.
• While 1 lb of Raw Lotus Seeds contains 5.5 times more Water than Almond paste.
• Both Almond paste and Lotus Seeds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 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 Lotus Seeds.
• 1 pound of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6