Comparing Nutrients in 300 calories Lotus RootVS Almonds

Weight per 300 calories

Lotus Root

405g

Almonds

51.8g

Almonds have 7.8 times more energy per unit of mass than Raw Lotus Root, which is very high in comparison to other foods. Lotus Root having average energy density.

Which food has more nutrients per 300 calories - Lotus Root or Almonds?

Macros Ratio

Protein Fat Carbs

Lotus Root

13%

86%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Lotus Rootvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.42%0.41g

Fat

26.7%26g

0.41 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g

Saturated Fat

6.16%1.97g

0.12 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.52%0.024g

Omega 3

0.097%0.002g

0.024 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.33%0.057g

Omega 6

37.6%6.4g

0.057 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53.7%70g

Carbohydrate

8.6%11g

70 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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52.3%20g

Fiber

17%6.48g

20 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.5g

Protein

19.6%11g

10.5 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Lotus Rootvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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54%0.65mg

Vitamin B1

8.85%0.11mg

Thiamine

0.65 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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68.6%0.89mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.89 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10%1.62mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.62 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30.6%1.53mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

1.53 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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80.5%1.05mg

Vitamin B6

5.46%0.071mg

Pyridoxine

1.05 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13%52.7μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

52.7 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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198%178mg

Vitamin C

0%0mg

Ascorbic acid

178 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

NA mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Lotus Rootvs Almonds

18.2%182mg

Calcium

14%139mg

182 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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116%1.04mg

Copper

59.4%0.53mg

1.04 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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58.8%4.7mg

Iron

24%1.92mg

4.7 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.2%93mg

Magnesium

33.3%140mg

93 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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46%1.06mg

Manganese

49%1.13mg

1.06 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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58%405mg

Phosphorus

35.6%249mg

405 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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66.3%2254mg

Potassium

11%380mg

2254 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.16%2.84μg

Selenium

3.86%2.12μg

2.84 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%162mg

Sodium

0.035%0.52mg

162 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.4%1.6mg

Zinc

14.7%1.6mg

1.6 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.67%321g

Water

0.062%2.3g

321 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Lotus Root vs Almonds:

Raw Lotus Root have 6.1 times more Vitamin B1, 1.5 times more Vitamin B2, 6.3 times more Vitamin B5, 14.7 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Almonds.
Both Raw Lotus Root and Almonds have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Lotus Root as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Lotus Root vs Almonds:

Raw Lotus Root have 1.3 times more Calcium, 2 times more Copper, 2.4 times more Iron, 1.6 times more Phosphorus, 5.9 times more Potassium, 1.3 times more Selenium, 313 times more Sodium and 140.3 times more Water than Almonds.
While Almonds contain 1.5 times more Magnesium than Raw Lotus Root.
Both Raw Lotus Root and Almonds have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Lotus Root have 6.3 times more Carbohydrate and 3.1 times more Fiber than Almonds.
While Almonds contain 63.8 times more Fat, 16.2 times more Saturated Fat and 112.5 times more Omega 6 than Raw Lotus Root.
Both Raw Lotus Root and Almonds have similar amounts of Energy and Protein per 300 kcal.
Both Raw Lotus Root as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Lotus RootVS Boiled Lotus RootAlmondsVS Boiled Lotus RootLotus RootVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Lotus RootVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Lotus Root or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: