Comparing Nutrients in 500 calories Boiled Lotus Root VS Blanched Almonds

Weight per 500 calories

• Boiled Lotus Root: 758g
• Blanched Almonds: 84.7g

Blanched Almonds have 8.9 times more energy per unit of mass than Boiled and Drained Lotus Root, which is very high in comparison to other foods. Boiled Lotus Root having low energy density.

Which food has more nutrients per 500 calories - Boiled Lotus Root or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Lotus Root	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	12% 16g	130g per day for Men 19-50 years
Sugars	5.22% 3.8g	5.4% 3.92g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	62% 23.5g	22% 8.4g	38g per day for Men 19-50 years
Protein	21.4% 12g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.8% 2.3mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	7.5% 0.097mg	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	15% 60.6μg	10.4% 41.5μg	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	231% 208mg	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	0.51% 0.076mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Blanched Almonds	Recommended Dietary Allowance
Calcium	19.7% 197mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	183% 1.64mg	97% 0.87mg	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	85.2% 6.8mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	67.6% 1.56mg	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	84.4% 591mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	22.7% 341mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	16.7% 617g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Lotus Root vs Blanched Almonds:

• Boiled and Drained Lotus Root have 5.9 times more Vitamin B1, 8.6 times more Vitamin B5, 16.9 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 8 times more Vitamin B2, 1.3 times more Vitamin B3 and 265.7 times more Vitamin E than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Boiled Lotus Root vs Blanched Almonds:

• Boiled and Drained Lotus Root have 1.9 times more Copper, 2.5 times more Iron, 1.4 times more Phosphorus, 4.9 times more Potassium, 1.7 times more Selenium, 21.2 times more Sodium and 161.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Magnesium than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Blanched Almonds have similar amounts of Calcium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Lotus Root have 7.7 times more Carbohydrate and 2.8 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 83.9 times more Fat, 21.1 times more Saturated Fat, 138.3 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Blanched Almonds have similar amounts of Energy and Sugars per 500 kcal.
• Both Boiled and Drained Lotus Root as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.