Comparing Nutrients in 5 ounces Acorns VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Acorns	Lotus Seeds	Recommended Dietary Allowance
Energy	19% 549kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	2.38% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	19% 24.5g	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	15.6% 8.7g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Acorns	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	6.46% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	18.3% 0.24mg	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% 123μg	9.92% 39.7μg	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	NA	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

	Acorns	Lotus Seeds	Recommended Dietary Allowance
Calcium	5.8% 58mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	15% 0.13mg	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	14% 1.1mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	38.3% 0.88mg	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	16% 112mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Lotus Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Lotus Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Lotus Seeds:

• 5 ounces of Acorns have 3 times more Vitamin B2, 4.3 times more Vitamin B3, 3.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 3.1 times more Vitamin B9 than Lotus Seeds.
• While 5 oz of Raw Lotus Seeds contain 1.5 times more Vitamin B1 than Raw Acorns.
• Both Raw Acorns as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Acorns vs Lotus Seeds:

• 5 ounces of Acorns have 6.6 times more Copper, 2.2 times more Manganese, 1.5 times more Potassium and 1.8 times more Zinc than Lotus Seeds.
• While 5 oz of Raw Lotus Seeds contain 2.1 times more Phosphorus and 2.8 times more Water than Raw Acorns.
• Both Acorns and Lotus Seeds contain similar levels of Calcium, Iron and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 4.3 times more Energy, 45 times more Fat, 35.3 times more Saturated Fat, 16.1 times more Omega 6, 2.4 times more Carbohydrate and 1.5 times more Protein than Lotus Seeds.
• 5 ounces of Lotus Seeds provide inadequate amounts of Omega 6