Comparing Nutrients in 1 pound Oil Roasted Almonds VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Oil Roasted Almonds	Lotus Seeds	Recommended Dietary Allowance
Energy	95% 2753kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	9.2% 8.94g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	4.68% 1.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	225% 292g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	NA	38g per day for Men 19-50 years
Protein	172% 96g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	34.8% 0.42mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	219% 2.85mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Lotus Seeds	Recommended Dietary Allowance
Calcium	132% 1320mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	227% 953mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	457% 10.5mg	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	302% 2114mg	406% 2839mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	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	127% 14mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	1.74% 64.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Lotus Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds 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 Oil Roasted Almonds vs Lotus Seeds:

• 1 pound of Oil Roasted Almonds has 5.2 times more Vitamin B2 and 2.3 times more Vitamin B3 than Lotus Seeds.
• While 1 lb of Dried Lotus Seeds contains 7 times more Vitamin B1, 3.7 times more Vitamin B5, 5.3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Lotus Seeds:

• 1 pound of Oil Roasted Almonds has 1.8 times more Calcium, 2.7 times more Copper, 1.3 times more Magnesium and 2.9 times more Zinc than Lotus Seeds.
• While 1 lb of Dried Lotus Seeds contains 1.3 times more Phosphorus and 2 times more Potassium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Lotus Seeds contain similar levels of Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.8 times more Energy, 28 times more Fat, 12.8 times more Saturated Fat, 12.7 times more Omega 6 and 1.4 times more Protein than Lotus Seeds.
• While 1 lb of Dried Lotus Seeds contains more Omega 3 and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3