Comparing Nutrients in 7 ounces Almond paste VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Energy	31.3% 909kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	3.33% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	99% 72g	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	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	32% 18g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	25.6% 0.33mg	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	36.2% 145μg	14% 55.6μg	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	0.22% 0.2mg	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	179% 27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Calcium	34% 341mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	20.7% 0.19mg	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	39.7% 3.18mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	53.6% 1.23mg	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	73% 512mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.76% 28g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Lotus Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Lotus Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Lotus Seeds:

• 7 ounces of Almond paste have 10.4 times more Vitamin B2, 3.3 times more Vitamin B3 and 2.6 times more Vitamin B9 than Lotus Seeds.
• While 7 oz of Raw Lotus Seeds contain 2.1 times more Vitamin B1, 2 times more Vitamin B5 and 4.7 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Lotus Seeds:

• 7 ounces of Almond paste have 3.9 times more Calcium, 4.8 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 5.3 times more Zinc than Lotus Seeds.
• While 7 oz of Raw Lotus Seeds contain 5.5 times more Water than Almond paste.
• Both Almond paste and Lotus Seeds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 5.1 times more Energy, 52.3 times more Fat, 29.9 times more Saturated Fat, 7.4 times more Omega 3, 19.6 times more Omega 6, 2.8 times more Carbohydrate and 2.2 times more Protein than Lotus Seeds.
• 7 ounces of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6