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	4.35% 126kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.38% 0.4g	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	19% 24.5g	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	10.5% 5.85g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.46% 0.32mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	9.92% 39.7μg	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	6.24% 62.4mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	17% 1.35mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	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	34% 238mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	2.95% 109g	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 1.5 times more Vitamin B3, 1.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 3.6 times more Vitamin B1 than Raw Lotus Seeds.
• Both Lotus Seeds and Brazilnuts provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw 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 22.5 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 3.6 times more Calcium, 18.5 times more Copper, 2.6 times more Iron, 6.7 times more Magnesium, 2 times more Manganese, 4.3 times more Phosphorus, 1.8 times more Potassium and 14.5 times more Zinc than Raw Lotus Seeds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lotus Seeds have 1.5 times more Carbohydrate than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 7.4 times more Energy, 126.6 times more Fat, 183.3 times more Saturated Fat, 1.3 times more Omega 3, 85.5 times more Omega 6 and 3.5 times more Protein than Raw Lotus Seeds.
• 5 ounces of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6