Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Lotus Seeds	Recommended Dietary Allowance
Energy	30.3% 877kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	2.88% 2.8g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	8.87% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	70.3% 91g	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	43% 16.3g	NA	38g per day for Men 19-50 years
Protein	43.6% 24.4g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	68.6% 0.89mg	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	84.3% 337μg	37% 147μg	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	2.2% 2mg	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	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

	Toasted Sunflower Seeds	Lotus Seeds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	55% 0.5mg	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	121% 9.65mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	143% 3.3mg	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	234% 1641mg	127% 887mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	57% 1939mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Lotus Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Lotus Seeds:

• 5 ounces of Toasted Sunflower Seeds have 1.9 times more Vitamin B2, 2.6 times more Vitamin B3, 8.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Lotus Seeds.
• While 5 oz of Dried Lotus Seeds contain 2 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Lotus Seeds:

• 5 ounces of Toasted Sunflower Seeds have 5.2 times more Copper, 1.9 times more Iron, 1.8 times more Phosphorus and 5 times more Zinc than Lotus Seeds.
• While 5 oz of Dried Lotus Seeds contain 2.9 times more Calcium, 1.6 times more Magnesium and 2.8 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Lotus Seeds contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.9 times more Energy, 28.8 times more Fat, 18 times more Saturated Fat and 35.1 times more Omega 6 than Lotus Seeds.
• While 5 oz of Dried Lotus Seeds contain 1.3 times more Omega 3 and 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Lotus Seeds offer comparable quantities of Protein per five ounces.