Comparing Nutrients in 100 calories AlmondsVS Lotus Seeds

Weight per 100 calories

Almonds

17.3g

Lotus Seeds

112g

Almonds have 6.5 times more energy per 100g than Lotus Seeds. It has very high energy density when compared to other foods. Raw Lotus Seeds having average energy density.

Which food has more nutrients per 100 calories - Almonds or Lotus Seeds?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Lotus Seeds

18%

77%

100 kcal ▼

Macro Nutrients

Almondsvs Lotus Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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8.9%8.62g

Fat

0.61%0.6g

8.62 gvs0.6 g

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

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2.05%0.66g

Saturated Fat

0.31%0.099g

0.66 gvs0.099 g

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

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0.032%0.001g

Omega 3

1.9%0.03g

0.001 gvs0.03 g

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

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12.5%2.13g

Omega 6

1.9%0.32g

2.13 gvs0.32 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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2.86%3.72g

Carbohydrate

15%19.4g

3.72 gvs19.4 g

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

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1.04%0.75g

Sugars

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

0.75 gvsNA g

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

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0.026%0.019g

Fructose

≤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]

0.019 gvsNA g

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

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%0.029g

Glucose

0.029 gvsNA g

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

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%0.68g

Sucrose

0.68 gvsNA g

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

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5.7%2.16g

Fiber

2.16 gvsNA g

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

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6.52%3.65g

Protein

8.3%4.64g

3.65 gvs4.64 g

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

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Vitamins

Almondsvs Lotus Seeds

0%0μg

Vitamin A

0.12%1.12μg

RAE, retinol activity equivalents

0 μgvs1.12 μg

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

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2.95%0.035mg

Vitamin B1

16%0.19mg

Thiamine

0.035 mgvs0.19 mg

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

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15%0.2mg

Vitamin B2

3.46%0.045mg

Riboflavin

0.2 mgvs0.045 mg

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

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3.9%0.62mg

Vitamin B3

3%0.48mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs0.48 mg

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

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1.63%0.081mg

Vitamin B5

5.12%0.26mg

Pantothenic acid

0.081 mgvs0.26 mg

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

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1.82%0.024mg

Vitamin B6

14.5%0.19mg

Pyridoxine

0.024 mgvs0.19 mg

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

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33%9.84μg

Vitamin B7

Biotin

9.84 μgvsNA μg

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

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1.9%7.6μg

Vitamin B9

7.87%31.5μg

Folates and Folic Acid

7.6 μgvs31.5 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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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 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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29.5%4.43mg

Vitamin E

Tocopherols and Tocotrienols

4.43 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Almondsvs Lotus Seeds

4.65%46.5mg

Calcium

4.94%49.4mg

46.5 mgvs49.4 mg

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

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19.8%0.18mg

Copper

11.7%0.11mg

0.18 mgvs0.11 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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8%0.64mg

Iron

13.3%1.07mg

0.64 mgvs1.07 mg

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

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11%46.6mg

Magnesium

15%63mg

46.6 mgvs63 mg

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

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16.4%0.38mg

Manganese

30.3%0.7mg

0.38 mgvs0.7 mg

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

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17.4%7.82μg

Molybdenum

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

7.82 μgvsNA μg

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

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12%83mg

Phosphorus

27%189mg

83 mgvs189 mg

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

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3.72%127mg

Potassium

12%412mg

127 mgvs412 mg

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

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1.3%0.71μg

Selenium

0.71 μgvsNA μg

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

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0.012%0.17mg

Sodium

0.075%1.12mg

0.17 mgvs1.12 mg

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

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4.9%0.54mg

Zinc

2.86%0.31mg

0.54 mgvs0.31 mg

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

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0.021%0.76g

Water

2.34%86.5g

0.76 gvs86.5 g

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

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Lets compare vitamin content per 100 calories of Almonds vs Lotus Seeds:

Almonds have 4.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Lotus Seeds.
While Raw Lotus Seeds contain 5.4 times more Vitamin B1, 3.1 times more Vitamin B5, 8 times more Vitamin B6 and 4.1 times more Vitamin B9 than Almonds.
Both Almonds as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Lotus Seeds:

Almonds have 1.7 times more Copper and 1.7 times more Zinc than Raw Lotus Seeds.
While Raw Lotus Seeds contain 1.7 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 3.3 times more Potassium and 113.6 times more Water than Almonds.
Both Almonds and Raw Lotus Seeds have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Almonds have 14.5 times more Fat, 6.6 times more Saturated Fat and 6.6 times more Omega 6 than Raw Lotus Seeds.
While Raw Lotus Seeds contain 58.6 times more Omega 3, 5.2 times more Carbohydrate and 1.3 times more Protein than Almonds.
Both Almonds and Raw Lotus Seeds have similar amounts of Energy per 100 kcal.
Both Almonds as well as Raw Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

AlmondsVS Blanched AlmondsLotus SeedsVS Blanched AlmondsAlmondsVS FlaxseedLotus SeedsVS Flaxseed

Compare Foods

Comparing Nutrients in 100 calories AlmondsVS Lotus Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Almonds or Lotus Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: