Comparing Nutrients in 300 calories Oil Roasted Almonds VS Lotus Seeds

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Lotus Seeds: 90g

Oil Roasted Almonds have 1.8 times more energy per 100g than Lotus Seeds. It has very high energy density when compared to other foods. Dried Lotus Seeds having high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Lotus Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Oil Roasted Almonds	Lotus Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	5.66% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	45% 58.3g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	0% 0g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	NA	38g per day for Men 19-50 years
Protein	18.7% 10.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.3% 2.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	9.04% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	43.7% 0.57mg	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	3.34% 13.3μg	23.5% 94μg	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	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	85.6% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Lotus Seeds	Recommended Dietary Allowance
Calcium	14.4% 144mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	35% 0.32mg	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	22.7% 1.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	45% 190mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	91% 2.1mg	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	33% 230mg	81% 566mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	36.4% 1236mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	NA	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	0.3% 4.5mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.35% 12.8g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Lotus Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Lotus Seeds?

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Lotus Seeds:

• 300 calories of Oil Roasted Almonds have 2.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Lotus Seeds.
• While 300 kcal of Dried Lotus Seeds contain 12.7 times more Vitamin B1, 6.8 times more Vitamin B5, 9.7 times more Vitamin B6 and 7 times more Vitamin B9 than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Oil Roasted Almonds as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Lotus Seeds:

• 300 calories of Oil Roasted Almonds have 1.5 times more Copper and 1.6 times more Zinc than Lotus Seeds.
• While 300 kcal of Dried Lotus Seeds contain 1.8 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus and 3.6 times more Potassium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Lotus Seeds contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 15.3 times more Fat, 7 times more Saturated Fat and 6.9 times more Omega 6 than Lotus Seeds.
• While 300 kcal of Dried Lotus Seeds contain 6.7 times more Carbohydrate and 1.3 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Lotus Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Lotus Seeds provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Dried Lotus Seeds provide inadequate amounts of Omega 3 in 300 calories.