Comparing Nutrients in 5 ounces Lotus Seeds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Lotus Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16.2% 471kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.87% 1.5g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	39% 22g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.6% 0.89mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	23% 231mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	57% 1939mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Oil Roasted Almonds per 5 oz

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

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

• 5 ounces of Lotus Seeds have 7 times more Vitamin B1, 3.7 times more Vitamin B5, 5.3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 5.2 times more Vitamin B2 and 2.3 times more Vitamin B3 than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Oil 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 Oil Roasted Almonds:

• 5 ounces of Lotus Seeds have 1.3 times more Phosphorus and 2 times more Potassium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.8 times more Calcium, 2.7 times more Copper, 1.3 times more Magnesium and 2.9 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Oil 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 more Omega 3 and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.8 times more Energy, 28 times more Fat, 12.8 times more Saturated Fat, 12.7 times more Omega 6 and 1.4 times more Protein than Dried Lotus Seeds.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3