Comparing Nutrients in 5 ounces Almond paste VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Energy	22.4% 649kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	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	52% 67.8g	19% 24.5g	130g per day for Men 19-50 years
Sugars	71% 51.4g	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	18% 6.8g	NA	38g per day for Men 19-50 years
Protein	22.8% 12.8g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	6.46% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	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	26% 103μg	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	0.16% 0.14mg	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	128% 19mg	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

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Calcium	24.4% 244mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	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	28.3% 2.27mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	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	52.2% 366mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	2.95% 109g	3700g per day for Men 19-50 years

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

• Almond paste has 10.4 times more Vitamin B2, 3.3 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 2.1 times more Vitamin B1, 2 times more Vitamin B5 and 4.7 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almond paste vs Lotus Seeds:

• Almond paste has 3.9 times more Calcium, 4.8 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 5.3 times more Zinc than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 5.5 times more Water than Almond paste.
• Both Almond paste and Raw Lotus Seeds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almond paste has 5.1 times more Energy, 52.3 times more Fat, 29.9 times more Saturated Fat, 7.4 times more Omega 3, 19.6 times more Omega 6, 2.8 times more Carbohydrate and 2.2 times more Protein than Raw Lotus Seeds.
• Both Almond paste as well as Raw Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.