Comparing Nutrients in 7 ounces Lotus Seeds VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Lotus Seeds	Dried Beechnuts	Recommended Dietary Allowance
Energy	22.7% 659kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	51% 66.5g	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	NA	NA	38g per day for Men 19-50 years
Protein	54.6% 30.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.8% 1.7mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Lotus Seeds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	32.3% 323mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	80% 2715mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Lotus Seeds vs Dried Beechnuts:

• 7 ounces of Lotus Seeds have 2.1 times more Vitamin B1 and 1.8 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.5 times more Vitamin B2 and more Vitamin C than Dried Lotus Seeds.
• Both Lotus Seeds and Dried Beechnuts provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Lotus Seeds have insufficient amounts of Vitamin C
• Both Dried Lotus Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Lotus Seeds have 163 times more Calcium, 1.4 times more Iron, more Magnesium, 1.7 times more Manganese, more Phosphorus, 1.3 times more Potassium and 2.9 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.9 times more Copper and 7.6 times more Sodium than Dried Lotus Seeds.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lotus Seeds have 1.9 times more Carbohydrate and 2.5 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.7 times more Energy, 25.4 times more Fat, 17.3 times more Saturated Fat, 16.7 times more Omega 3 and 17.3 times more Omega 6 than Dried Lotus Seeds.