Comparing Nutrients in 100 grams Blanched Almonds VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Blanched Almonds	Lotus Seeds	Recommended Dietary Allowance
Energy	20.3% 590kcal	3.07% 89kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.28% 0.088g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	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	14.4% 18.7g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	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	0% 0g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	NA	38g per day for Men 19-50 years
Protein	38.2% 21.4g	7.38% 4.13g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	16% 0.19mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	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	12.3% 49μg	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% 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	158% 23.8mg	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

	Blanched Almonds	Lotus Seeds	Recommended Dietary Allowance
Calcium	23.6% 236mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	41% 3.28mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	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	68.7% 481mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.1% 77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Lotus Seeds:

• Blanched Almonds have 17.8 times more Vitamin B2, 8.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.5 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Raw Lotus Seeds have similar amounts of Vitamin B1 per 100 g.
• Both Blanched Almonds as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Lotus Seeds:

• Blanched Almonds have 5.4 times more Calcium, 10.9 times more Copper, 3.5 times more Iron, 4.8 times more Magnesium, 3 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium, 19 times more Sodium and 10.6 times more Zinc than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 17.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 6.6 times more Energy, 99.1 times more Fat, 44.9 times more Saturated Fat, 43.4 times more Omega 6 and 5.2 times more Protein than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 6.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Raw Lotus Seeds have similar amounts of Carbohydrate per 100 g.
• Both Blanched Almonds as well as Raw Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.