Comparing Nutrients in 1 pound Brazilnuts VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Brazilnuts	Lotus Seeds	Recommended Dietary Allowance
Energy	103% 2989kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	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	41% 53.3g	60.3% 78.4g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 10.6g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	NA	38g per day for Men 19-50 years
Protein	116% 65g	33.5% 18.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	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	233% 2.8mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	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

	Brazilnuts	Lotus Seeds	Recommended Dietary Allowance
Calcium	72.6% 726mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	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	138% 11mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	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	470% 3289mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Lotus Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts 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 Brazilnuts vs Lotus Seeds:

• 1 pound of Brazilnuts has 3.6 times more Vitamin B1 than Lotus Seeds.
• While 1 lb of Raw Lotus Seeds contains 1.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Dried Brazilnuts.
• Both Brazilnuts and Lotus Seeds provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts 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 Brazilnuts vs Lotus Seeds:

• 1 pound of Brazilnuts has 3.6 times more Calcium, 18.5 times more Copper, 2.6 times more Iron, 6.7 times more Magnesium, 2 times more Manganese, 4.3 times more Phosphorus, 1.8 times more Potassium and 14.5 times more Zinc than Lotus Seeds.
• While 1 lb of Raw Lotus Seeds contains 22.5 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 7.4 times more Energy, 126.6 times more Fat, 183.3 times more Saturated Fat, 1.3 times more Omega 3, 85.5 times more Omega 6 and 3.5 times more Protein than Lotus Seeds.
• While 1 lb of Raw Lotus Seeds contains 1.5 times more Carbohydrate than Dried Brazilnuts.
• 1 pound of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6