Comparing Nutrients in 1 pound Blanched Almonds VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Blanched Almonds	Lotus Seeds	Recommended Dietary Allowance
Energy	92% 2676kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	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	65% 84.7g	60.3% 78.4g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	NA	38g per day for Men 19-50 years
Protein	173% 97g	33.5% 18.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	72% 0.87mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	55.6% 222μg	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% 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	718% 108mg	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

	Blanched Almonds	Lotus Seeds	Recommended Dietary Allowance
Calcium	107% 1070mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	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	312% 2182mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	9.44% 349g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 17.8 times more Vitamin B2, 8.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.5 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Raw Lotus Seeds have similar amounts of Vitamin B1 per 1 lb.
• Both Blanched Almonds as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Lotus Seeds:

• Blanched Almonds have 5.4 times more Calcium, 10.9 times more Copper, 3.5 times more Iron, 4.8 times more Magnesium, 3 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium, 19 times more Sodium and 10.6 times more Zinc than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 17.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 6.6 times more Energy, 99.1 times more Fat, 44.9 times more Saturated Fat, 43.4 times more Omega 6 and 5.2 times more Protein than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 6.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Raw Lotus Seeds have similar amounts of Carbohydrate per 1 lb.
• Both Blanched Almonds as well as Raw Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.