Comparing Nutrients in 100 grams Dried Butternuts VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Dried Butternuts	Lotus Seeds	Recommended Dietary Allowance
Energy	21% 612kcal	11.4% 332kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	545% 8.7g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	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	9.27% 12g	49.6% 64.5g	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	12.4% 4.7g	NA	38g per day for Men 19-50 years
Protein	44.5% 25g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.05mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	16.5% 66μg	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	3.56% 3.2mg	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	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 Butternuts	Lotus Seeds	Recommended Dietary Allowance
Calcium	5.3% 53mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	50.3% 4mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	285% 6.56mg	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	63.7% 446mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	40.2% 1368mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	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	28.5% 3.13mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Lotus Seeds per 100 g

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

• 100 grams of Dried Butternuts have more Vitamin C than Lotus Seeds.
• While 100 g of Dried Lotus Seeds contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Dried Butternuts.
• Both Dried Butternuts and Lotus Seeds provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Lotus Seeds have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Dried Butternuts have 1.3 times more Copper, 2.8 times more Manganese and 3 times more Zinc than Lotus Seeds.
• While 100 g of Dried Lotus Seeds contain 3.1 times more Calcium, 1.4 times more Phosphorus and 3.2 times more Potassium than Dried Butternuts.
• Both Dried Butternuts and Lotus Seeds contain similar levels of Iron and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Butternuts have 1.8 times more Energy, 28.9 times more Fat, 4 times more Saturated Fat, 85.5 times more Omega 3, 31.7 times more Omega 6 and 1.6 times more Protein than Lotus Seeds.
• While 100 g of Dried Lotus Seeds contain 5.4 times more Carbohydrate than Dried Butternuts.