Comparing Nutrients in 1 pound Roasted Japanese Chestnuts VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Roasted Japanese Chestnuts	Lotus Seeds	Recommended Dietary Allowance
Energy	31.4% 912kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.63g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	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	157% 205g	60.3% 78.4g	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	NA	NA	38g per day for Men 19-50 years
Protein	24% 13.5g	33.5% 18.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	67% 268μg	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	141% 127mg	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

	Roasted Japanese Chestnuts	Lotus Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	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	119% 9.53mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	407% 9.37mg	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	60.3% 422mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	NA	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	59% 6.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	6.1% 226g	9.44% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Japanese Chestnuts vs Lotus Seeds:

• Roasted Japanese Chestnuts have 2.6 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
• Both Roasted Japanese Chestnuts as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Japanese Chestnuts vs Lotus Seeds:

• Roasted Japanese Chestnuts have 7.8 times more Copper, 2.2 times more Iron, 3.3 times more Manganese, 19 times more Sodium and 5.1 times more Zinc than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.3 times more Calcium, 1.8 times more Phosphorus and 1.5 times more Water than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Raw Lotus Seeds have similar amounts of Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Japanese Chestnuts have 2.3 times more Energy and 2.6 times more Carbohydrate than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.4 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Raw Lotus Seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.