Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Oil Roasted Almonds	Lotus Seeds	Recommended Dietary Allowance
Energy	41.5% 1205kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	98% 128g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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	0% 0g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	NA	38g per day for Men 19-50 years
Protein	75.2% 42g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	33.8% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	96% 1.25mg	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	13.4% 53.6μg	51.6% 206μg	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	344% 51.5mg	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

	Oil Roasted Almonds	Lotus Seeds	Recommended Dietary Allowance
Calcium	57.7% 577mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	77% 0.69mg	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	91% 7.3mg	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	200% 4.6mg	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	132% 925mg	177% 1242mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	80% 2715mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Lotus Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds 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 Oil Roasted Almonds vs Lotus Seeds:

• 7 ounces of Oil Roasted Almonds have 5.2 times more Vitamin B2 and 2.3 times more Vitamin B3 than Lotus Seeds.
• While 7 oz of Dried Lotus Seeds contain 7 times more Vitamin B1, 3.7 times more Vitamin B5, 5.3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Lotus Seeds:

• 7 ounces of Oil Roasted Almonds have 1.8 times more Calcium, 2.7 times more Copper, 1.3 times more Magnesium and 2.9 times more Zinc than Lotus Seeds.
• While 7 oz of Dried Lotus Seeds contain 1.3 times more Phosphorus and 2 times more Potassium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Lotus Seeds contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.8 times more Energy, 28 times more Fat, 12.8 times more Saturated Fat, 12.7 times more Omega 6 and 1.4 times more Protein than Lotus Seeds.
• While 7 oz of Dried Lotus Seeds contain more Omega 3 and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3