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	3.07% 89kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.28% 0.088g	32g per day for Men 19-50 years
Omega 3	545% 8.7g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	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	9.27% 12g	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	12.4% 4.7g	NA	38g per day for Men 19-50 years
Protein	44.5% 25g	7.38% 4.13g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.05mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	16.5% 66μg	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	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	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	50.3% 4mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	285% 6.56mg	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	63.7% 446mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	10.8% 367mg	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	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	2.1% 77g	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 2.2 times more Vitamin B1, 3.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.8 times more Vitamin B5, 3.3 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Lotus Seeds.
• 100 grams of Lotus Seeds have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Raw 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 1.2 times more Calcium, 4.8 times more Copper, 4.2 times more Iron, 4.2 times more Magnesium, 10.6 times more Manganese, 2.7 times more Phosphorus and 11.2 times more Zinc than Lotus Seeds.
• While 100 g of Raw Lotus Seeds contain 23.1 times more Water than Dried Butternuts.
• Both Dried Butternuts and Lotus Seeds contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Butternuts have 6.9 times more Energy, 107.5 times more Fat, 14.8 times more Saturated Fat, 322.9 times more Omega 3, 118.3 times more Omega 6 and 6 times more Protein than Lotus Seeds.
• While 100 g of Raw Lotus Seeds contain 1.4 times more Carbohydrate than Dried Butternuts.
• 100 grams of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6