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Comparing Nutrients in 100 grams AlmondsVS Lotus Seeds

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Lotus Seeds
18%
5%
77%
100 g ▼

Macro Nutrients

20%579kcal
Energy
3.07%89kcal
579 kcalvs89 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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51.5%50g
Fat
0.55%0.53g
50 gvs0.53 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12%3.8g
Saturated Fat
0.28%0.088g
3.8 gvs0.088 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.19%0.003g
Omega 3
1.7%0.027g
0.003 gvs0.027 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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72.5%12.3g
Omega 6
1.68%0.29g
12.3 gvs0.29 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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16.6%21.6g
Carbohydrate
13.3%17.3g
21.6 gvs17.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
6%4.35g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.35 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.15%0.11g
Fructose
NA
≤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]
0.11 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.17g
Glucose
NA
0.17 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.95g
Sucrose
NA
3.95 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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33%12.5g
Fiber
NA
12.5 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
37.8%21g
Protein
7.38%4.13g
21 gvs4.13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
0 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.21mg
Vitamin B1
14.3%0.17mg
Thiamine
0.21 mgvs0.17 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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87.5%1.14mg
Vitamin B2
3.08%0.04mg
Riboflavin
1.14 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.6%3.6mg
Vitamin B3
2.7%0.43mg
Niacin, nicotinic acid, niacinamide
3.6 mgvs0.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.4%0.47mg
Vitamin B5
4.56%0.23mg
Pantothenic acid
0.47 mgvs0.23 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.5%0.14mg
Vitamin B6
13%0.17mg
Pyridoxine
0.14 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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190%57μg
Vitamin B7
NA
Biotin
57 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44μg
Vitamin B9
7%28μg
Folates and Folic Acid
44 μgvs28 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
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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171%25.6mg
Vitamin E
NA
Tocopherols and Tocotrienols
25.6 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27%269mg
Calcium
4.4%44mg
269 mgvs44 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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115%1.03mg
Copper
10.4%0.094mg
1.03 mgvs0.094 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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46.4%3.7mg
Iron
12%0.95mg
3.7 mgvs0.95 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64.3%270mg
Magnesium
13.3%56mg
270 mgvs56 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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95%2.18mg
Manganese
27%0.62mg
2.18 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
101%45.3μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
45.3 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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68.7%481mg
Phosphorus
24%168mg
481 mgvs168 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.6%733mg
Potassium
10.8%367mg
733 mgvs367 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.45%4.1μg
Selenium
NA
4.1 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
0.067%1mg
1 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28.4%3.12mg
Zinc
2.55%0.28mg
3.12 mgvs0.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.12%4.4g
Water
2.1%77g
4.4 gvs77 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Almonds vs Lotus Seeds:
Comparing minerals per 100 grams for Almonds vs Lotus Seeds:
Comparison of macro-nutrients per 100 grams:



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