Lets compare vitamin content per 5 ounces of Lotus Seeds vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 8.7 times more Vitamin B1, 8.9 times more Vitamin B2, 19.4 times more Vitamin B3, 5 times more Vitamin B5, 8 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
Both Raw Lotus Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Lotus Seeds vs Sunflower Seeds:
Raw Lotus Seeds have 16.3 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 19.1 times more Copper, 5.5 times more Iron, 5.8 times more Magnesium, 3.1 times more Manganese, 3.9 times more Phosphorus, 1.8 times more Potassium and 17.9 times more Zinc than Raw Lotus Seeds.
Comparison of macro-nutrients per 5 ounces:
Dried Sunflower Seed Kernels contain 6.6 times more Energy, 97.1 times more Fat, 50.6 times more Saturated Fat, 2.2 times more Omega 3, 80.9 times more Omega 6 and 5 times more Protein than Raw Lotus Seeds.
Both Raw Lotus Seeds and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
Both Raw Lotus Seeds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.