Comparing Nutrients in 1 pound Lotus Seeds VS Roasted Japanese Chestnuts

Macros Ratio

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

Macro Nutrients

	Lotus Seeds	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	14% 404kcal	31.4% 912kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	3.74% 3.63g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	4.96% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.4g	157% 205g	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	33.5% 18.7g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.6% 0.78mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	42.3% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	146% 1.9mg	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	31.8% 127μg	67% 268μg	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	141% 127mg	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

	Lotus Seeds	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	20% 200mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	368% 3.3mg	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	54% 4.3mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	407% 9.37mg	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	109% 762mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	49% 1665mg	57% 1937mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	9.44% 349g	6.1% 226g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts contain 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 Raw Lotus Seeds as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Lotus Seeds have 1.3 times more Calcium, 1.8 times more Phosphorus and 1.5 times more Water than Roasted Japanese Chestnuts.
• While Roasted Japanese Chestnuts contain 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.
• Both Raw Lotus Seeds and Roasted Japanese Chestnuts have similar amounts of Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

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