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	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	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	18.4% 24g	26.4% 34.3g	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	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	32.7% 131μg	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	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	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	100% 7.98mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	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	126% 885mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	4.13% 153g	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 2.2 times more Vitamin B1, 3.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.8 times more Vitamin B5, 3.3 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Lotus Seeds.
• 7 ounces of Lotus Seeds have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Raw 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 1.2 times more Calcium, 4.8 times more Copper, 4.2 times more Iron, 4.2 times more Magnesium, 10.6 times more Manganese, 2.7 times more Phosphorus and 11.2 times more Zinc than Lotus Seeds.
• While 7 oz of Raw Lotus Seeds contain 23.1 times more Water than Dried Butternuts.
• Both Dried Butternuts and Lotus Seeds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 6.9 times more Energy, 107.5 times more Fat, 14.8 times more Saturated Fat, 322.9 times more Omega 3, 118.3 times more Omega 6 and 6 times more Protein than Lotus Seeds.
• While 7 oz of Raw Lotus Seeds contain 1.4 times more Carbohydrate than Dried Butternuts.
• 7 ounces of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6