Comparing Nutrients in 5 ounces Lotus Seeds VS Dried Butternuts

Macros Ratio

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

Macro Nutrients

	Lotus Seeds	Dried Butternuts	Recommended Dietary Allowance
Energy	16.2% 471kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	8.87% 1.5g	281% 48g	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% 17g	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	39% 22g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.6% 0.89mg	61% 0.79mg	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	23.4% 94μg	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	5.04% 4.54mg	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

	Lotus Seeds	Dried Butternuts	Recommended Dietary Allowance
Calcium	23% 231mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	71% 0.64mg	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	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	404% 9.3mg	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	90% 632mg	700mg per day for Men 19-50 years
Potassium	57% 1939mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	NA	44.3% 24.4μg	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	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.13% 4.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Dried Butternuts per 5 oz

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

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

• 5 ounces of Lotus Seeds have 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Dried Butternuts.
• While 5 oz of Dried Butternuts contain more Vitamin C than Dried Lotus Seeds.
• Both Lotus Seeds and Dried Butternuts provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Lotus Seeds have insufficient amounts of Vitamin C
• Both Dried Lotus Seeds as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Lotus Seeds have 3.1 times more Calcium, 1.4 times more Phosphorus and 3.2 times more Potassium than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 1.3 times more Copper, 2.8 times more Manganese and 3 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Dried Butternuts contain similar levels of Iron and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lotus Seeds have 5.4 times more Carbohydrate than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 1.8 times more Energy, 28.9 times more Fat, 4 times more Saturated Fat, 85.5 times more Omega 3, 31.7 times more Omega 6 and 1.6 times more Protein than Dried Lotus Seeds.