Comparing Nutrients in 1 pound Almonds VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Almonds	Lotus Seeds	Recommended Dietary Allowance
Energy	91% 2626kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	9.2% 8.94g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	4.68% 1.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	28.4% 4.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	225% 292g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	NA	38g per day for Men 19-50 years
Protein	171% 96g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Almonds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	118% 472μg	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	775% 116mg	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

	Almonds	Lotus Seeds	Recommended Dietary Allowance
Calcium	122% 1220mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	176% 1.6mg	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	210% 17mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	227% 953mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	457% 10.5mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	406% 2839mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	183% 6205mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.74% 64.2g	3700g per day for Men 19-50 years

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

• Almonds have 7.6 times more Vitamin B2 and 2.3 times more Vitamin B3 than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 3.1 times more Vitamin B1, 1.8 times more Vitamin B5, 4.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Almonds.
• Both Almonds as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Lotus Seeds:

• Almonds have 1.7 times more Calcium, 2.9 times more Copper, 1.3 times more Magnesium and 3 times more Zinc than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 1.3 times more Phosphorus and 1.9 times more Potassium than Almonds.
• Both Almonds and Dried Lotus Seeds have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.7 times more Energy, 25.3 times more Fat, 11.5 times more Saturated Fat, 11.6 times more Omega 6 and 1.4 times more Protein than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 34 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds as well as Dried Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.