Comparing Nutrients in 5 ounces Lotus Seeds VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Lotus Seeds	Roasted Cashews	Recommended Dietary Allowance
Energy	4.35% 126kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.38% 0.4g	64% 11g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	9.8% 7.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Roasted Cashews	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	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.46% 0.32mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	28% 0.36mg	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	24.5% 98μg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Roasted Cashews	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	350% 3.15mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	51% 1.17mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	NA	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Roasted Cashews per 5 oz

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

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

• 5 oz of Dry Roasted Cashew Nuts contain 5 times more Vitamin B2, 3.3 times more Vitamin B3, 5.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Lotus Seeds.
• Both Lotus Seeds and Roasted Cashews provide similar amounts of Vitamin B1 per five ounces.
• Both Raw Lotus Seeds as well as Dry Roasted Cashew Nuts 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 Cashews:

• 5 ounces of Lotus Seeds have 45.3 times more Water than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 23.6 times more Copper, 6.3 times more Iron, 4.6 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Potassium and 20 times more Zinc than Raw Lotus Seeds.
• Both Lotus Seeds and Roasted Cashews contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Cashew Nuts contain 6.4 times more Energy, 87.5 times more Fat, 104.1 times more Saturated Fat, 6 times more Omega 3, 26.9 times more Omega 6, 1.9 times more Carbohydrate and 3.7 times more Protein than Raw Lotus Seeds.
• 5 ounces of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6