Comparing Nutrients in 100 grams Dried Beechnuts VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Dried Beechnuts	Lotus Seeds	Recommended Dietary Allowance
Energy	20% 576kcal	3.07% 89kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.28% 0.088g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	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	25.8% 33.5g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	7.38% 4.13g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	25.3% 0.3mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	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	28.3% 113μg	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	17.2% 15.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Lotus Seeds	Recommended Dietary Allowance
Calcium	0.1% 1mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	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	30.8% 2.46mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	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	0% 0mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	2.1% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Lotus Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts 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 Dried Beechnuts vs Lotus Seeds:

• 100 grams of Dried Beechnuts have 1.8 times more Vitamin B1, 9.3 times more Vitamin B2, 2 times more Vitamin B3, 4.1 times more Vitamin B5, 4.1 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Lotus Seeds.
• 100 grams of Lotus Seeds have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Lotus Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Lotus Seeds:

• 100 grams of Dried Beechnuts have 7.1 times more Copper, 2.6 times more Iron, 2.2 times more Manganese, 2.8 times more Potassium, 38 times more Sodium and 1.3 times more Zinc than Lotus Seeds.
• While 100 g of Raw Lotus Seeds contain 44 times more Calcium, more Magnesium, more Phosphorus and 11.7 times more Water than Dried Beechnuts.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 6.5 times more Energy, 94.3 times more Fat, 65 times more Saturated Fat, 63 times more Omega 3, 64.5 times more Omega 6, 1.9 times more Carbohydrate and 1.5 times more Protein than Lotus Seeds.
• 100 grams of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6