Comparing Nutrients in 100 grams Lotus SeedsVS Flaxseed

Macros Ratio

Protein Fat Carbs

Lotus Seeds

18%

77%

Flaxseed

13%

67%

20%

100 g ▼

Macro Nutrients

Lotus Seedsvs Flaxseed

3.07%89kcal

Energy

18.4%534kcal

89 kcalvs534 kcal

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

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0.55%0.53g

Fat

43.5%42g

0.53 gvs42 g

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

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0.28%0.088g

Saturated Fat

11.4%3.66g

0.088 gvs3.66 g

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

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1.7%0.027g

Omega 3

1426%23g

0.027 gvs23 g

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

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1.68%0.29g

Omega 6

34.7%5.9g

0.29 gvs5.9 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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13.3%17.3g

Carbohydrate

22.2%29g

17.3 gvs29 g

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

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Sugars

2.14%1.55g

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

NA gvs1.55 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.4g

NA gvs0.4 g

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

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Sucrose

%1.15g

NA gvs1.15 g

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

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Fiber

72%27.3g

NA gvs27.3 g

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

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7.38%4.13g

Protein

32.7%18.3g

4.13 gvs18.3 g

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

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Vitamins

Lotus Seedsvs Flaxseed

0.11%1μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1 μgvs0 μg

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

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14.3%0.17mg

Vitamin B1

137%1.64mg

Thiamine

0.17 mgvs1.64 mg

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

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3.08%0.04mg

Vitamin B2

12.4%0.16mg

Riboflavin

0.04 mgvs0.16 mg

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

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2.7%0.43mg

Vitamin B3

19.3%3.08mg

Niacin, nicotinic acid, niacinamide

0.43 mgvs3.08 mg

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

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4.56%0.23mg

Vitamin B5

19.7%0.99mg

Pantothenic acid

0.23 mgvs0.99 mg

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

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13%0.17mg

Vitamin B6

36.4%0.47mg

Pyridoxine

0.17 mgvs0.47 mg

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

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Vitamin B7

113%33.8μg

Biotin

NA μgvs33.8 μg

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

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7%28μg

Vitamin B9

21.8%87μg

Folates and Folic Acid

28 μgvs87 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

0.67%0.6mg

Ascorbic acid

0 mgvs0.6 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

2.07%0.31mg

Tocopherols and Tocotrienols

NA mgvs0.31 mg

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

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Vitamin K

3.6%4.3μg

Phytomenadione or phylloquinone

NA μgvs4.3 μg

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

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Minerals

Lotus Seedsvs Flaxseed

4.4%44mg

Calcium

25.5%255mg

44 mgvs255 mg

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

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10.4%0.094mg

Copper

136%1.22mg

0.094 mgvs1.22 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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12%0.95mg

Iron

71.6%5.73mg

0.95 mgvs5.73 mg

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

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13.3%56mg

Magnesium

93%392mg

56 mgvs392 mg

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

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27%0.62mg

Manganese

108%2.5mg

0.62 mgvs2.5 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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24%168mg

Phosphorus

92%642mg

168 mgvs642 mg

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

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10.8%367mg

Potassium

24%813mg

367 mgvs813 mg

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

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Selenium

46%25.4μg

NA μgvs25.4 μg

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

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0.067%1mg

Sodium

2%30mg

1 mgvs30 mg

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

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2.55%0.28mg

Zinc

39.5%4.34mg

0.28 mgvs4.34 mg

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

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2.1%77g

Water

0.19%6.96g

77 gvs6.96 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 Lotus Seeds vs Flaxseed:

Flaxseed contains 9.6 times more Vitamin B1, 4 times more Vitamin B2, 7.2 times more Vitamin B3, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Lotus Seeds.
Both Raw Lotus Seeds as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Lotus Seeds vs Flaxseed:

Raw Lotus Seeds have 11.1 times more Water than Flaxseed.
While Flaxseed contains 5.8 times more Calcium, 13 times more Copper, 6 times more Iron, 7 times more Magnesium, 4 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium, 30 times more Sodium and 15.5 times more Zinc than Raw Lotus Seeds.

Comparison of macro-nutrients per 100 grams:

Flaxseed contains 6 times more Energy, 79.5 times more Fat, 41.6 times more Saturated Fat, 844.9 times more Omega 3, 20.7 times more Omega 6, 1.7 times more Carbohydrate and 4.4 times more Protein than Raw Lotus Seeds.
Both Raw Lotus Seeds as well as Flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Lotus SeedsVS Roasted Pumpkin And Squash Seed Kernels with SaltFlaxseedVS Roasted Pumpkin And Squash Seed Kernels with Salt

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Comparing Nutrients in 100 grams Lotus SeedsVS Flaxseed

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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