Comparing Nutrients in 7 ounces Lotus Seeds VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Lotus Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.7% 659kcal	40% 1155kcal	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	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	58% 22g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Roasted Sunflower Seeds	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.8% 1.7mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	123% 1.6mg	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	118% 470μg	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	3.1% 2.78mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	32.3% 323mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	80% 2715mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Roasted Sunflower Seeds per 7 oz

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

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

• 7 ounces of Lotus Seeds have 6 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 4.4 times more Vitamin B3, 8.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• 7 ounces of Lotus Seeds have 2.3 times more Calcium, 1.6 times more Magnesium and 1.6 times more Potassium than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 5.2 times more Copper, 1.8 times more Phosphorus and 5 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Roasted Sunflower Seeds contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lotus Seeds have 1.5 times more Omega 3 and 2.7 times more Carbohydrate than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 25.3 times more Fat, 15.8 times more Saturated Fat, 30.8 times more Omega 6 and 1.3 times more Protein than Dried Lotus Seeds.