Lets compare vitamin content per 5 ounces of Navel Oranges vs Lotus Seeds:
Raw Navel Oranges have 12 times more Vitamin A, 1.3 times more Vitamin B2, 1.2 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
While Raw Lotus Seeds contain 2.5 times more Vitamin B1 and 2.1 times more Vitamin B6 than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Lotus Seeds have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
Both Raw Navel Oranges as well as Raw Lotus Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Navel Oranges vs Lotus Seeds:
Raw Lotus Seeds contain 2.4 times more Copper, 7.3 times more Iron, 5.1 times more Magnesium, 21.4 times more Manganese, 7.3 times more Phosphorus, 2.2 times more Potassium and 3.5 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Lotus Seeds have similar amounts of Calcium and Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Raw Lotus Seeds contain 1.8 times more Energy, 3 times more Omega 3, 12.4 times more Omega 6, 1.4 times more Carbohydrate and 4.5 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Raw Lotus Seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.