Comparing Nutrients in 100 calories Roasted Japanese ChestnutsVS Lotus Seeds

Weight per 100 calories

Roasted Japanese Chestnuts

49.8g

Lotus Seeds

112g

Roasted Japanese Chestnuts have 2.3 times more energy per 100g than Lotus Seeds. It has above average energy density when compared to other foods. Raw Lotus Seeds having average energy density.

Which food has more nutrients per 100 calories - Roasted Japanese Chestnuts or Lotus Seeds?

Macros Ratio

Protein Fat Carbs

Roasted Japanese Chestnuts

90%

Lotus Seeds

18%

77%

100 kcal ▼

Macro Nutrients

Roasted Japanese Chestnutsvs 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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0.41%0.4g

Fat

0.61%0.6g

0.4 gvs0.6 g

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

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0.18%0.059g

Saturated Fat

0.31%0.099g

0.059 gvs0.099 g

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

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0.62%0.01g

Omega 3

1.9%0.03g

0.01 gvs0.03 g

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

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0.54%0.093g

Omega 6

1.9%0.32g

0.093 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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17.3%22.5g

Carbohydrate

15%19.4g

22.5 gvs19.4 g

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

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Sugars

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

NA gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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Fiber

NA gvsNA g

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

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2.64%1.48g

Protein

8.3%4.64g

1.48 gvs4.64 g

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

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Vitamins

Roasted Japanese Chestnutsvs Lotus Seeds

0.22%2μg

Vitamin A

0.12%1.12μg

RAE, retinol activity equivalents

2 μgvs1.12 μg

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

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18.7%0.22mg

Vitamin B1

16%0.19mg

Thiamine

0.22 mgvs0.19 mg

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

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Vitamin B2

3.46%0.045mg

Riboflavin

NA mgvs0.045 mg

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

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2.18%0.35mg

Vitamin B3

3%0.48mg

Niacin, nicotinic acid, niacinamide

0.35 mgvs0.48 mg

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

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4.64%0.23mg

Vitamin B5

5.12%0.26mg

Pantothenic acid

0.23 mgvs0.26 mg

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

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16%0.21mg

Vitamin B6

14.5%0.19mg

Pyridoxine

0.21 mgvs0.19 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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7.34%29.4μg

Vitamin B9

7.87%31.5μg

Folates and Folic Acid

29.4 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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15.5%14mg

Vitamin C

0%0mg

Ascorbic acid

14 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Roasted Japanese Chestnutsvs Lotus Seeds

1.74%17.4mg

Calcium

4.94%49.4mg

17.4 mgvs49.4 mg

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

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40.4%0.36mg

Copper

11.7%0.11mg

0.36 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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13%1.04mg

Iron

13.3%1.07mg

1.04 mgvs1.07 mg

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

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7.6%32mg

Magnesium

15%63mg

32 mgvs63 mg

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

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44.7%1.03mg

Manganese

30.3%0.7mg

1.03 mgvs0.7 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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6.6%46.3mg

Phosphorus

27%189mg

46.3 mgvs189 mg

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

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6.25%212mg

Potassium

12%412mg

212 mgvs412 mg

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

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Selenium

NA μgvsNA μg

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

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0.63%9.45mg

Sodium

0.075%1.12mg

9.45 mgvs1.12 mg

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

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6.47%0.71mg

Zinc

2.86%0.31mg

0.71 mgvs0.31 mg

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

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0.67%25g

Water

2.34%86.5g

25 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 Roasted Japanese Chestnuts vs Lotus Seeds:

Roasted Japanese Chestnuts have more Vitamin C than Raw Lotus Seeds.
While Raw Lotus Seeds contain 1.4 times more Vitamin B3 than Roasted Japanese Chestnuts.
Both Roasted Japanese Chestnuts and Raw Lotus Seeds have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 kcal.
Both Roasted Japanese Chestnuts as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Japanese Chestnuts vs Lotus Seeds:

Roasted Japanese Chestnuts have 3.4 times more Copper, 1.5 times more Manganese and 2.3 times more Zinc than Raw Lotus Seeds.
While Raw Lotus Seeds contain 2.8 times more Calcium, 2 times more Magnesium, 4.1 times more Phosphorus, 1.9 times more Potassium and 3.5 times more Water than Roasted Japanese Chestnuts.
Both Roasted Japanese Chestnuts and Raw Lotus Seeds have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Lotus Seeds contain 3 times more Omega 3, 3.5 times more Omega 6 and 3.1 times more Protein than Roasted Japanese Chestnuts.
Both Roasted Japanese Chestnuts and Raw Lotus Seeds have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Roasted Japanese Chestnuts as well as Raw Lotus Seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted Japanese ChestnutsVS FlaxseedLotus SeedsVS Flaxseed

Compare Foods

Comparing Nutrients in 100 calories Roasted Japanese ChestnutsVS Lotus Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Japanese Chestnuts or Lotus Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: