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	3.07% 89kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.28% 0.088g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	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	13.6% 17.7g	13.3% 17.3g	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	7.38% 4.13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	7.67% 0.092mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 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	6.75% 27μg	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	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	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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	46% 3.68mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	66.6% 466mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	10.8% 367mg	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	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.1% 77g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 19.5 times more Vitamin B2 and 8.5 times more Vitamin B3 than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.9 times more Vitamin B1 and 1.4 times more Vitamin B6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Lotus Seeds have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
• Both Oil Roasted 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 Oil Roasted Almonds vs Lotus Seeds:

• Oil Roasted Almonds have 6.6 times more Calcium, 10.2 times more Copper, 3.9 times more Iron, 4.9 times more Magnesium, 4 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium and 11 times more Zinc than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 27.5 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 6.8 times more Energy, 104.1 times more Fat, 47.8 times more Saturated Fat, 47.4 times more Omega 6 and 5.1 times more Protein than Raw Lotus Seeds.
• While Raw Lotus Seeds contain more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Lotus Seeds have similar amounts of Carbohydrate per 100 g.
• Both Oil Roasted Almonds as well as Raw Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.