Comparing Nutrients in 7 ounces Dried Butternuts VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Dried Butternuts	Lotus Seeds	Recommended Dietary Allowance
Energy	42% 1214kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	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	18.4% 24g	98% 128g	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	24.5% 9.33g	NA	38g per day for Men 19-50 years
Protein	88.2% 49.4g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	33.8% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	32.7% 131μg	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	7.06% 6.35mg	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

	Dried Butternuts	Lotus Seeds	Recommended Dietary Allowance
Calcium	10.5% 105mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	100% 7.98mg	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	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	126% 885mg	177% 1242mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	80% 2715mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	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	56.5% 6.2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Lotus Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Butternuts 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 Dried Butternuts vs Lotus Seeds:

• 7 ounces of Dried Butternuts have more Vitamin C than Lotus Seeds.
• While 7 oz of Dried Lotus Seeds contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Lotus Seeds provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Lotus Seeds have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Lotus Seeds:

• 7 ounces of Dried Butternuts have 1.3 times more Copper, 2.8 times more Manganese and 3 times more Zinc than Lotus Seeds.
• While 7 oz of Dried Lotus Seeds contain 3.1 times more Calcium, 1.4 times more Phosphorus and 3.2 times more Potassium than Dried Butternuts.
• Both Dried Butternuts and Lotus Seeds contain similar levels of Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 1.8 times more Energy, 28.9 times more Fat, 4 times more Saturated Fat, 85.5 times more Omega 3, 31.7 times more Omega 6 and 1.6 times more Protein than Lotus Seeds.
• While 7 oz of Dried Lotus Seeds contain 5.4 times more Carbohydrate than Dried Butternuts.