Comparing Nutrients in 1 pound Lotus Seeds VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Lotus Seeds	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	14% 404kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	7.55% 1.3g	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	96% 125g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	0% 0g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	NA	27.5% 10.4g	38g per day for Men 19-50 years
Protein	33.5% 18.7g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.6% 0.78mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	60% 0.78mg	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	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	59.5% 53.5mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	73% 0.66mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	43% 0.99mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	49% 1665mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.44% 349g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Lotus Seeds versus 1 lb of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Lotus Seeds vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Lotus Seeds has 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 5 times more Vitamin B3, 2.2 times more Vitamin B5 and more Vitamin C than Raw Lotus Seeds.
• Both Lotus Seeds and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Lotus Seeds have insufficient amounts of Vitamin C
• Both Raw Lotus Seeds as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Lotus Seeds vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Lotus Seeds has 3.4 times more Calcium, 1.3 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus and 1.2 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.5 times more Copper, 1.3 times more Potassium, 391 times more Sodium and 1.4 times more Zinc than Raw Lotus Seeds.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lotus Seeds has 1.6 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.8 times more Energy, 9.7 times more Fat, 12.3 times more Saturated Fat and 1.6 times more Carbohydrate than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.