Comparing Nutrients in 1 pound Lotus Seeds VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Lotus Seeds	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	52% 1506kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.94g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	4.68% 1.5g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	125% 70g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	39% 0.51mg	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	118% 472μg	10.2% 41μg	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	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	74% 739mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	52.4% 0.47mg	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	200% 16mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	227% 953mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	457% 10.5mg	88.7% 2.04mg	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	406% 2839mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	183% 6205mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	1.74% 64.2g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Lotus Seeds vs Canned Carrots with Salt:

• Dried Lotus Seeds have 35.6 times more Vitamin B1, 5 times more Vitamin B2, 2.9 times more Vitamin B3, 6.3 times more Vitamin B5, 5.6 times more Vitamin B6 and 11.6 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 186 times more Vitamin A and more Vitamin C than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Lotus Seeds vs Canned Carrots with Salt:

• Dried Lotus Seeds have 6.5 times more Calcium, 3.4 times more Copper, 5.5 times more Iron, 26.3 times more Magnesium, 5.2 times more Manganese, 26.1 times more Phosphorus, 7.6 times more Potassium and 4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 48.4 times more Sodium and 6.6 times more Water than Dried Lotus Seeds.

Comparison of macro-nutrients per 1 pound:

• Dried Lotus Seeds have 13.3 times more Energy, 10.4 times more Fat, 9.2 times more Saturated Fat, 9.3 times more Omega 3, 13.5 times more Omega 6, 11.6 times more Carbohydrate and 24.1 times more Protein than Drained Canned Carrots with Salt.
• Both Dried Lotus Seeds as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.