Comparing Nutrients in 100 grams Oil Roasted Almonds VS Lotus Seeds

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Lotus Seeds	Recommended Dietary Allowance
Energy	21% 607kcal	11.4% 332kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	6.26% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	NA	38g per day for Men 19-50 years
Protein	38% 21.2g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	48.4% 0.63mg	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	6.75% 27μg	26% 104μg	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	173% 26mg	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

	Oil Roasted Almonds	Lotus Seeds	Recommended Dietary Allowance
Calcium	29% 291mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	39% 0.35mg	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	46% 3.68mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	101% 2.3mg	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	66.6% 466mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	40.2% 1368mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Lotus Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds 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 Oil Roasted Almonds vs Lotus Seeds:

• 100 grams of Oil Roasted Almonds have 5.2 times more Vitamin B2 and 2.3 times more Vitamin B3 than Lotus Seeds.
• While 100 g of Dried Lotus Seeds contain 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.
• Both Oil Roasted Almonds as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Lotus Seeds:

• 100 grams of Oil Roasted Almonds have 1.8 times more Calcium, 2.7 times more Copper, 1.3 times more Magnesium and 2.9 times more Zinc than Lotus Seeds.
• While 100 g of Dried Lotus Seeds contain 1.3 times more Phosphorus and 2 times more Potassium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Lotus Seeds contain similar levels of Iron and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 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 Lotus Seeds.
• While 100 g of Dried Lotus Seeds contain more Omega 3 and 3.6 times more Carbohydrate than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3