Comparing Nutrients in 5 ounces Roasted Japanese Chestnuts VS 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	9.82% 285kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	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	49.2% 64g	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	7.5% 4.2g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	6.46% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	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	21% 83.6μg	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	44% 39.7mg	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	4.96% 49.6mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	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	37.2% 2.98mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	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	19% 132mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	2.95% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Japanese Chestnuts vs Lotus Seeds:

• Roasted Japanese Chestnuts have 2.6 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
• Both Roasted Japanese Chestnuts as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Japanese Chestnuts vs Lotus Seeds:

• Roasted Japanese Chestnuts have 7.8 times more Copper, 2.2 times more Iron, 3.3 times more Manganese, 19 times more Sodium and 5.1 times more Zinc than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.3 times more Calcium, 1.8 times more Phosphorus and 1.5 times more Water than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Raw Lotus Seeds have similar amounts of Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Japanese Chestnuts have 2.3 times more Energy and 2.6 times more Carbohydrate than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.4 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Raw Lotus Seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.