Comparing Nutrients in 5 ounces Lotus Seeds VS Dry Roasted Sunflower Seed Kernels From Shell with Salt

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%

Macro Nutrients

	Lotus Seeds	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Energy	4.35% 126kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.38% 0.4g	273% 46.5g	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	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	5.34% 3.87g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	NA	33.6% 12.8g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Dry Roasted Sunflower Seed Kernels From Shell with Salt	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.46% 0.32mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	87.7% 1.14mg	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	84% 336μg	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	2.2% 2mg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	130% 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	34% 238mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	568% 8516mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Dry Roasted Sunflower Seed Kernels From Shell with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Lotus Seeds versus 5 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Lotus Seeds vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 5 ounces of Lotus Seeds have 1.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 5 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 6.2 times more Vitamin B2, 16.4 times more Vitamin B3, 30.9 times more Vitamin B5, 4.8 times more Vitamin B6 and 8.5 times more Vitamin B9 than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Dry Roasted Sunflower Seed Kernels From Shell with Salt 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 Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 5 ounces of Lotus Seeds have 64.2 times more Water than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 5 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 1.6 times more Calcium, 19.5 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 6.9 times more Phosphorus, 2.3 times more Potassium, 6008 times more Sodium and 18.9 times more Zinc than Raw Lotus Seeds.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 6.1 times more Energy, 94 times more Fat, 59.3 times more Saturated Fat, 2.6 times more Omega 3, 115 times more Omega 6 and 4.7 times more Protein than Raw Lotus Seeds.
• Both Lotus Seeds and Dry Roasted Sunflower Seed Kernels From Shell with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6