Comparing Nutrients in 100 grams Almond paste VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Energy	15.8% 458kcal	3.07% 89kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	0.28% 0.088g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	32.8% 5.58g	1.68% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	12.6% 4.8g	NA	38g per day for Men 19-50 years
Protein	16% 9g	7.38% 4.13g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	13% 0.17mg	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	18.3% 73μg	7% 28μg	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	0.11% 0.1mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Lotus Seeds	Recommended Dietary Allowance
Calcium	17% 172mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	10.4% 0.094mg	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	20% 1.6mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	27% 0.62mg	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	37% 258mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.38% 14g	2.1% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Lotus Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Almond paste versus 100 g of Lotus Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Almond paste vs Lotus Seeds:

• 100 grams of Almond paste have 10.4 times more Vitamin B2, 3.3 times more Vitamin B3 and 2.6 times more Vitamin B9 than Lotus Seeds.
• While 100 g of Raw Lotus Seeds contain 2.1 times more Vitamin B1, 2 times more Vitamin B5 and 4.7 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Almond paste vs Lotus Seeds:

• 100 grams of Almond paste have 3.9 times more Calcium, 4.8 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 5.3 times more Zinc than Lotus Seeds.
• While 100 g of Raw Lotus Seeds contain 5.5 times more Water than Almond paste.
• Both Almond paste and Lotus Seeds contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Almond paste have 5.1 times more Energy, 52.3 times more Fat, 29.9 times more Saturated Fat, 7.4 times more Omega 3, 19.6 times more Omega 6, 2.8 times more Carbohydrate and 2.2 times more Protein than Lotus Seeds.
• 100 grams of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6