Comparing Nutrients in 500 calories Almonds VS Lotus Seeds

Weight per 500 calories

• Almonds: 86.4g
• Lotus Seeds: 562g

Almonds have 6.5 times more energy per 100g than Lotus Seeds. It has very high energy density when compared to other foods. Raw Lotus Seeds having average energy density.

Which food has more nutrients per 500 calories - Almonds or Lotus Seeds?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Almonds	Lotus Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	74.7% 97g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	NA	38g per day for Men 19-50 years
Protein	32.6% 18.3g	41.4% 23.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.62% 5.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	17.3% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	72.6% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	39.3% 157μg	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	148% 22mg	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

	Almonds	Lotus Seeds	Recommended Dietary Allowance
Calcium	23.2% 232mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	58.7% 0.53mg	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	40% 3.2mg	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	75% 315mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	152% 3.5mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	60.6% 2062mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.37% 5.6mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	11.7% 433g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Lotus Seeds:

• Almonds have 4.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 5.4 times more Vitamin B1, 3.1 times more Vitamin B5, 8 times more Vitamin B6 and 4.1 times more Vitamin B9 than Almonds.
• Both Almonds as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Lotus Seeds:

• Almonds have 1.7 times more Copper and 1.7 times more Zinc than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.7 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 3.3 times more Potassium and 113.6 times more Water than Almonds.
• Both Almonds and Raw Lotus Seeds have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 14.5 times more Fat, 6.6 times more Saturated Fat and 6.6 times more Omega 6 than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 58.6 times more Omega 3, 5.2 times more Carbohydrate and 1.3 times more Protein than Almonds.
• Both Almonds and Raw Lotus Seeds have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Raw Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.