Comparing Nutrients in 1 pound Lotus Seeds VS Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Lotus Seeds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	52% 1506kcal	37.5% 1089kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.94g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	4.68% 1.5g	41.8% 13.4g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	247% 42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	42.3% 55g	130g per day for Men 19-50 years
Sugars	NA	67.4% 49g	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	36.4% 26.4g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	NA	0% 0g	38g per day for Men 19-50 years
Protein	125% 70g	3.32% 1.86g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	22.3% 0.29mg	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	0% 0μg	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	2% 1.8mg	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	66.2% 9.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	74% 739mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	9.58% 0.086mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	227% 953mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	457% 10.5mg	6.1% 0.14mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	183% 6205mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	300% 4504mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.74% 64.2g	7.77% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Commercial Italian Salad Dressing per 1 lb

Compare the macro and micronutrient content in 1 lb of Lotus Seeds versus 1 lb of Commercial Italian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Lotus Seeds vs Commercial Italian Salad Dressing:

• 1 pound of Lotus Seeds has 32 times more Vitamin B1, more Vitamin B2, 12.2 times more Vitamin B3, more Vitamin B5, 9.8 times more Vitamin B6 and more Vitamin B9 than Commercial Italian Salad Dressing.
• 1 pound of Commercial Italian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Dried Lotus Seeds as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Lotus Seeds vs Commercial Italian Salad Dressing:

• 1 pound of Lotus Seeds has 12.5 times more Calcium, 18.4 times more Copper, 13.6 times more Iron, 42 times more Magnesium, 74.8 times more Manganese, 41.7 times more Phosphorus, 16.3 times more Potassium and 15 times more Zinc than Commercial Italian Salad Dressing.
• While 1 lb of Commercial Italian Salad Dressing contains 198.6 times more Sodium than Dried Lotus Seeds.
• 1 pound of Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lotus Seeds has 1.4 times more Energy, 5.3 times more Carbohydrate and 37.6 times more Protein than Commercial Italian Salad Dressing.
• While 1 lb of Commercial Italian Salad Dressing contains 10.7 times more Fat, 8.9 times more Saturated Fat, 14.6 times more Omega 3 and 8.7 times more Omega 6 than Dried Lotus Seeds.
• 1 pound of Commercial Italian Salad Dressing provide inadequate amounts of Protein