Comparing Nutrients in 500 calories Roasted Japanese Chestnuts VS Lotus Seeds

Weight per 500 calories

• Roasted Japanese Chestnuts: 249g
• Lotus Seeds: 562g

Roasted Japanese Chestnuts have 2.3 times more energy per 100g than Lotus Seeds. It has above average energy density when compared to other foods. Raw Lotus Seeds having average energy density.

Which food has more nutrients per 500 calories - Roasted Japanese Chestnuts or Lotus Seeds?

Macros Ratio

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

Macro Nutrients

	Roasted Japanese Chestnuts	Lotus Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	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	86.4% 112g	74.7% 97g	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	13% 7.4g	41.4% 23.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.95μg	0.62% 5.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.3% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	72.6% 0.94mg	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	36.7% 147μg	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	77.4% 69.7mg	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	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

	Roasted Japanese Chestnuts	Lotus Seeds	Recommended Dietary Allowance
Calcium	8.7% 87mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	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	65.3% 5.22mg	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	38% 159mg	75% 315mg	420mg per day for Men 19-50 years
Manganese	223% 5.14mg	152% 3.5mg	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% 231mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	60.6% 2062mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.15% 47.3mg	0.37% 5.6mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.56mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	3.35% 124g	11.7% 433g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Japanese Chestnuts vs Lotus Seeds:

• Roasted Japanese Chestnuts have more Vitamin C than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.4 times more Vitamin B3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Raw Lotus Seeds have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Roasted Japanese Chestnuts as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Japanese Chestnuts vs Lotus Seeds:

• Roasted Japanese Chestnuts have 3.4 times more Copper, 1.5 times more Manganese and 2.3 times more Zinc than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 2.8 times more Calcium, 2 times more Magnesium, 4.1 times more Phosphorus, 1.9 times more Potassium and 3.5 times more Water than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Raw Lotus Seeds have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Lotus Seeds contain 3 times more Omega 3, 3.5 times more Omega 6 and 3.1 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Raw Lotus Seeds have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Roasted Japanese Chestnuts as well as Raw Lotus Seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.