Nutrients in 500 calories of Lotus Seeds

Dried Lotus Seeds.

Weight per 500 Calories

Lotus Seeds

151g

Dried Lotus Seeds has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

18%

77%

500 kcal ▼

Macro Nutrients

Lotus Seeds

Energy500 kcal

17.2%

Dried Lotus Seeds have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.97 g

3.06%

Dried Lotus Seeds have 2.9668674698795 g of Fat per 500 calories, which is 3.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.5 g

1.55%

Dried Lotus Seeds have 0.49698795180723 g of Saturated Fat per 500 calories, which is 1.55% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.15 g

9.6%

Dried Lotus Seeds have 0.15361445783133 g of Omega 3 per 500 calories, which is 9.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.6 g

9.43%

Dried Lotus Seeds have 1.6024096385542 g of Omega 6 per 500 calories, which is 9.43% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Lotus Seeds have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate97 g

74.7%

Dried Lotus Seeds have 97.093373493976 g of Carbohydrate per 500 calories, which is 74.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein23.2 g

41.4%

Dried Lotus Seeds have 23.207831325301 g of Protein per 500 calories, which is 41.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lotus Seeds

Vitamin A4.5 μg

0.5%

RAE, retinol activity equivalents

Dried Lotus Seeds have 4.5180722891566 μg of Vitamin A per 500 calories, which is 0.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.96 mg

80.3%

Thiamine

Dried Lotus Seeds have 0.96385542168675 mg of Vitamin B1 per 500 calories, which is 80.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg

17.4%

Riboflavin

Dried Lotus Seeds have 0.22590361445783 mg of Vitamin B2 per 500 calories, which is 17.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.4 mg

15%

Niacin, nicotinic acid, niacinamide

Dried Lotus Seeds have 2.4096385542169 mg of Vitamin B3 per 500 calories, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.3 mg

25.6%

Pantothenic acid

Dried Lotus Seeds have 1.2816265060241 mg of Vitamin B5 per 500 calories, which is 25.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.95 mg

73%

Pyridoxine

Dried Lotus Seeds have 0.94728915662651 mg of Vitamin B6 per 500 calories, which is 73% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9157 μg

39%

Folates and Folic Acid

Dried Lotus Seeds have 156.6265060241 μg of Vitamin B9 per 500 calories, which is 39% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Lotus Seeds have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Dried Lotus Seeds have 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried Lotus Seeds have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Lotus Seeds

Calcium245 mg

24.5%

Dried Lotus Seeds have 245.48192771084 mg of Calcium per 500 calories, which is 24.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.53 mg

58.6%

Dried Lotus Seeds have 0.52710843373494 mg of Copper per 500 calories, which is 58.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron5.3 mg

66.5%

Dried Lotus Seeds have 5.316265060241 mg of Iron per 500 calories, which is 66.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium316 mg

75.3%

Dried Lotus Seeds have 316.26506024096 mg of Magnesium per 500 calories, which is 75.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.5 mg

152%

Dried Lotus Seeds have 3.4909638554217 mg of Manganese per 500 calories, which is 152% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus943 mg

135%

Dried Lotus Seeds have 942.77108433735 mg of Phosphorus per 500 calories, which is 135% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2060 mg

60.6%

Dried Lotus Seeds have 2060.2409638554 mg of Potassium per 500 calories, which is 60.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium7.53 mg

0.5%

Dried Lotus Seeds have 7.5301204819277 mg of Sodium per 500 calories, which is 0.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.6 mg

14.4%

Dried Lotus Seeds have 1.5813253012048 mg of Zinc per 500 calories, which is 14.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water21.3 g

0.58%

Dried Lotus Seeds have 21.325301204819 g of Water per 500 calories, which is 0.58% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dried Lotus Seeds:

500 calories of Lotus Seeds has outstanding amounts of Vitamin B1.
It is an excellent source of Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B2 and Vitamin B3.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Dried Lotus Seeds:

500 calories of Lotus Seeds has outstanding amounts of Manganese and Phosphorus.
It is an excellent source of Calcium, Copper, Iron, Magnesium and Potassium.
It also has a good amount of Zinc.
It has no Sodium.

Macronutrients in 500 calories of Dried Lotus Seeds:

500 calories of Lotus Seeds is an excellent source of Carbohydrate and Protein.
It has a good amount of Omega 3 and Omega 6.
It also has some Fat.
The product has trace amounts of Saturated Fat.

Compare Dried Lotus Seeds with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Lotus Seeds

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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