Nutrients in 5 ounces of Lotus Seeds

Dried Lotus Seeds.

Macros Ratio

Protein Fat Carbs

18%

77%

5 oz ▼

Macro Nutrients

Lotus Seeds

Energy471 kcal

16.2%

Dried Lotus Seeds have 470.6017 kcal of Energy per 5 ounces, which is 16.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.8 g

2.88%

Dried Lotus Seeds have 2.79242575 g of Fat per 5 ounces, which is 2.88% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.47 g

1.46%

Dried Lotus Seeds have 0.46776675 g of Saturated Fat per 5 ounces, which is 1.46% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.14 g

9.04%

Dried Lotus Seeds have 0.14458245 g of Omega 3 per 5 ounces, which is 9.04% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.5 g

8.87%

Dried Lotus Seeds have 1.5081934 g of Omega 6 per 5 ounces, which is 8.87% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate91 g

70.3%

Dried Lotus Seeds have 91.38461325 g of Carbohydrate per 5 ounces, which is 70.3% 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

Protein22 g

39%

Dried Lotus Seeds have 21.84328975 g of Protein per 5 ounces, which is 39% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lotus Seeds

Vitamin A4.25 μg

0.47%

RAE, retinol activity equivalents

Dried Lotus Seeds have 4.252425 μg of Vitamin A per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.91 mg

75.6%

Thiamine

Dried Lotus Seeds have 0.907184 mg of Vitamin B1 per 5 ounces, which is 75.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16.4%

Riboflavin

Dried Lotus Seeds have 0.21262125 mg of Vitamin B2 per 5 ounces, which is 16.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.27 mg

14%

Niacin, nicotinic acid, niacinamide

Dried Lotus Seeds have 2.26796 mg of Vitamin B3 per 5 ounces, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

24%

Pantothenic acid

Dried Lotus Seeds have 1.206271225 mg of Vitamin B5 per 5 ounces, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.89 mg

68.6%

Pyridoxine

Dried Lotus Seeds have 0.891591775 mg of Vitamin B6 per 5 ounces, which is 68.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9147 μg

37%

Folates and Folic Acid

Dried Lotus Seeds have 147.4174 μg of Vitamin B9 per 5 ounces, which is 37% 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 5 ounces, 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 5 ounces, 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 5 ounces, 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

Calcium231 mg

23%

Dried Lotus Seeds have 231.048425 mg of Calcium per 5 ounces, which is 23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.5 mg

55%

Dried Lotus Seeds have 0.49611625 mg of Copper per 5 ounces, which is 55% 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 mg

62.5%

Dried Lotus Seeds have 5.00368675 mg of Iron per 5 ounces, which is 62.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium298 mg

71%

Dried Lotus Seeds have 297.66975 mg of Magnesium per 5 ounces, which is 71% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.3 mg

143%

Dried Lotus Seeds have 3.28570705 mg of Manganese per 5 ounces, which is 143% 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

Phosphorus887 mg

127%

Dried Lotus Seeds have 887.33935 mg of Phosphorus per 5 ounces, which is 127% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1939 mg

57%

Dried Lotus Seeds have 1939.1058 mg of Potassium per 5 ounces, which is 57% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium7.1 mg

0.47%

Dried Lotus Seeds have 7.087375 mg of Sodium per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.5 mg

13.5%

Dried Lotus Seeds have 1.48834875 mg of Zinc per 5 ounces, which is 13.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water20 g

0.54%

Dried Lotus Seeds have 20.071446 g of Water per 5 ounces, which is 0.54% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Dried Lotus Seeds:

5 ounces of Lotus Seeds is an excellent source of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B2 and Vitamin B3.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 5 ounces of Dried Lotus Seeds:

5 ounces 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 5 ounces of Dried Lotus Seeds:

5 ounces 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 5 ounces of Lotus Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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