Comparing Nutrients in 5 ounces Lotus Seeds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Lotus Seeds	Roasted Almonds	Recommended Dietary Allowance
Energy	16.2% 471kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8.87% 1.5g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	NA	40.7% 15.5g	38g per day for Men 19-50 years
Protein	39% 22g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.6% 0.89mg	15% 0.19mg	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	37% 147μg	19.5% 78μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Roasted Almonds	Recommended Dietary Allowance
Calcium	23% 231mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	173% 1.56mg	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	62.5% 5mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	138% 3.16mg	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	127% 887mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	57% 1939mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Roasted Almonds per 5 oz

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

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

• 5 ounces of Lotus Seeds have 8.3 times more Vitamin B1, 2.7 times more Vitamin B5, 4.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 8 times more Vitamin B2 and 2.3 times more Vitamin B3 than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Lotus Seeds vs Roasted Almonds:

• 5 ounces of Lotus Seeds have 1.3 times more Phosphorus and 1.9 times more Potassium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.6 times more Calcium, 3.1 times more Copper, 1.3 times more Magnesium and 3.2 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Roasted Almonds contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lotus Seeds have 10.2 times more Omega 3 and 3.1 times more Carbohydrate than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.8 times more Energy, 26.7 times more Fat, 12.4 times more Saturated Fat, 12.2 times more Omega 6 and 1.4 times more Protein than Dried Lotus Seeds.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3