Comparing Nutrients in 5 ounces Dried Butternuts VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Dried Butternuts	Lotus Seeds	Recommended Dietary Allowance
Energy	30% 867kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	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	13% 17g	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	17.5% 6.66g	NA	38g per day for Men 19-50 years
Protein	63% 35.3g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	6.46% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	23.4% 94μg	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	5.04% 4.54mg	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

	Dried Butternuts	Lotus Seeds	Recommended Dietary Allowance
Calcium	7.5% 75mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	71% 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	71.2% 5.7mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	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	90% 632mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Lotus Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Butternuts 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 Dried Butternuts vs Lotus Seeds:

• 5 ounces of Dried Butternuts have 2.2 times more Vitamin B1, 3.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.8 times more Vitamin B5, 3.3 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Lotus Seeds.
• 5 ounces of Lotus Seeds have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Butternuts vs Lotus Seeds:

• 5 ounces of Dried Butternuts have 1.2 times more Calcium, 4.8 times more Copper, 4.2 times more Iron, 4.2 times more Magnesium, 10.6 times more Manganese, 2.7 times more Phosphorus and 11.2 times more Zinc than Lotus Seeds.
• While 5 oz of Raw Lotus Seeds contain 23.1 times more Water than Dried Butternuts.
• Both Dried Butternuts and Lotus Seeds contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 6.9 times more Energy, 107.5 times more Fat, 14.8 times more Saturated Fat, 322.9 times more Omega 3, 118.3 times more Omega 6 and 6 times more Protein than Lotus Seeds.
• While 5 oz of Raw Lotus Seeds contain 1.4 times more Carbohydrate than Dried Butternuts.
• 5 ounces of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6