Comparing Nutrients in 5 ounces Lotus Seeds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Lotus Seeds	Brazilnuts	Recommended Dietary Allowance
Energy	16.2% 471kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	8.87% 1.5g	203% 34.5g	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	13% 16.6g	130g per day for Men 19-50 years
Sugars	NA	4.56% 3.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	NA	28% 10.6g	38g per day for Men 19-50 years
Protein	39% 22g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Brazilnuts	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	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.6% 0.89mg	11% 0.14mg	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	7.8% 31μg	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	1.1% 0.99mg	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	53.4% 8mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	23% 231mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	275% 2.47mg	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	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	75.4% 1.73mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	57% 1939mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	4941% 2717μg	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	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Brazilnuts per 5 oz

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

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

• 5 ounces of Lotus Seeds have 4.3 times more Vitamin B2, 5.4 times more Vitamin B3, 4.6 times more Vitamin B5, 6.2 times more Vitamin B6 and 4.7 times more Vitamin B9 than Brazilnuts.
• Both Lotus Seeds and Brazilnuts provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Lotus Seeds as well as Dried Brazilnuts 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 Brazilnuts:

• 5 ounces of Lotus Seeds have 1.5 times more Iron, 1.9 times more Manganese and 2.1 times more Potassium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 5 times more Copper, 1.8 times more Magnesium and 3.9 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Brazilnuts contain similar levels of Calcium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lotus Seeds have 2.8 times more Omega 3 and 5.5 times more Carbohydrate than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2 times more Energy, 34.1 times more Fat, 48.9 times more Saturated Fat and 22.9 times more Omega 6 than Dried Lotus Seeds.
• Both Lotus Seeds and Brazilnuts offer comparable quantities of Protein per five ounces.