Comparing Nutrients in 7 ounces Lotus Seeds VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Lotus Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.8% 1.7mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	18% 0.23mg	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	51.6% 206μg	13.4% 53.6μg	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% 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	NA	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

Lets compare vitamin content per 7 ounces of Lotus Seeds vs Oil Roasted Almonds:

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

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lotus Seeds have more Omega 3 and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 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 Dried Lotus Seeds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3