Comparing Nutrients in 1 pound Dried Butternuts VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Dried Butternuts	Lotus Seeds	Recommended Dietary Allowance
Energy	96% 2776kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	9.2% 8.94g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	4.68% 1.5g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	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	42% 54.7g	225% 292g	130g per day for Men 19-50 years
Sugars	NA	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	56% 21.3g	NA	38g per day for Men 19-50 years
Protein	202% 113g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	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	75% 299μg	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	16% 14.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Lotus Seeds	Recommended Dietary Allowance
Calcium	24% 240mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	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	228% 18.2mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	227% 953mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	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	289% 2023mg	406% 2839mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	183% 6205mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	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	0.41% 15g	1.74% 64.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Lotus Seeds per 1 lb

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

• 1 pound of Dried Butternuts has more Vitamin C than Lotus Seeds.
• While 1 lb of Dried Lotus Seeds contains 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Lotus Seeds provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Lotus Seeds have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Lotus Seeds:

• 1 pound of Dried Butternuts has 1.3 times more Copper, 2.8 times more Manganese and 3 times more Zinc than Lotus Seeds.
• While 1 lb of Dried Lotus Seeds contains 3.1 times more Calcium, 1.4 times more Phosphorus and 3.2 times more Potassium than Dried Butternuts.
• Both Dried Butternuts and Lotus Seeds contain similar levels of Iron and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 1.8 times more Energy, 28.9 times more Fat, 4 times more Saturated Fat, 85.5 times more Omega 3, 31.7 times more Omega 6 and 1.6 times more Protein than Lotus Seeds.
• While 1 lb of Dried Lotus Seeds contains 5.4 times more Carbohydrate than Dried Butternuts.