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Comparing Nutrients in 7 ounces Roasted Japanese ChestnutsVS Lotus Seeds

Macros Ratio

Protein Fat Carbs

Roasted Japanese Chestnuts
6%
4%
90%
Lotus Seeds
18%
5%
77%
7 oz ▼

Macro Nutrients

13.8%399kcal
Energy
6.1%177kcal
399 kcalvs177 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.64%1.6g
Fat
1.1%1.05g
1.6 gvs1.05 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.73%0.23g
Saturated Fat
0.55%0.17g
0.23 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.5%0.04g
Omega 3
3.35%0.054g
0.04 gvs0.054 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.17%0.37g
Omega 6
3.33%0.57g
0.37 gvs0.57 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69%89.6g
Carbohydrate
26.4%34.3g
89.6 gvs34.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
NA
NA gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
10.5%5.9g
Protein
14.6%8.2g
5.9 gvs8.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.88%7.94μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
7.94 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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74.4%0.89mg
Vitamin B1
28.3%0.34mg
Thiamine
0.89 mgvs0.34 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
6.1%0.079mg
Riboflavin
NA mgvs0.079 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.7%1.4mg
Vitamin B3
5.32%0.85mg
Niacin, nicotinic acid, niacinamide
1.4 mgvs0.85 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
18.5%0.92mg
Vitamin B5
9.05%0.45mg
Pantothenic acid
0.92 mgvs0.45 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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64%0.83mg
Vitamin B6
25.6%0.33mg
Pyridoxine
0.83 mgvs0.33 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29.3%117μg
Vitamin B9
14%55.6μg
Folates and Folic Acid
117 μgvs55.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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61.7%55.6mg
Vitamin C
0%0mg
Ascorbic acid
55.6 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.95%69.5mg
Calcium
8.73%87.3mg
69.5 mgvs87.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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161%1.45mg
Copper
20.7%0.19mg
1.45 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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52%4.17mg
Iron
23.6%1.9mg
4.17 mgvs1.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.2%127mg
Magnesium
26.5%111mg
127 mgvs111 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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178%4.1mg
Manganese
53.6%1.23mg
4.1 mgvs1.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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26.4%185mg
Phosphorus
47.6%333mg
185 mgvs333 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25%847mg
Potassium
21.4%728mg
847 mgvs728 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2.5%37.7mg
Sodium
0.13%2mg
37.7 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.8%2.84mg
Zinc
5.05%0.56mg
2.84 mgvs0.56 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.68%99g
Water
4.13%153g
99 gvs153 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Roasted Japanese Chestnuts vs Lotus Seeds:
Comparing minerals per 7 ounces for Roasted Japanese Chestnuts vs Lotus Seeds:
Comparison of macro-nutrients per 7 ounces:



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