Nutrients in 7 ounces of Lotus Root

Raw Lotus Root (Nelumbo nucifera).

Macros Ratio

Protein Fat Carbs

13%

86%

7 oz ▼

Macro Nutrients

Lotus Root

Energy147 kcal

5.06%

Raw Lotus Root have 146.85041 kcal of Energy per 7 ounces, which is 5.06% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.2 g

0.2%

Raw Lotus Root have 0.1984465 g of Fat per 7 ounces, which is 0.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.06 g

0.19%

Raw Lotus Root have 0.05953395 g of Saturated Fat per 7 ounces, which is 0.19% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.012 g

0.74%

Raw Lotus Root have 0.01190679 g of Omega 3 per 7 ounces, which is 0.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.028 g

0.16%

Raw Lotus Root have 0.02778251 g of Omega 6 per 7 ounces, which is 0.16% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Lotus Root have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate34 g

26.3%

Raw Lotus Root have 34.19233195 g of Carbohydrate per 7 ounces, which is 26.3% 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

Fiber9.72 g

25.6%

Raw Lotus Root have 9.7238785 g of Fiber per 7 ounces, which is 25.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.16 g

9.2%

Raw Lotus Root have 5.159609 g of Protein per 7 ounces, which is 9.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lotus Root

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Lotus Root have 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

26.5%

Thiamine

Raw Lotus Root have 0.3175144 mg of Vitamin B1 per 7 ounces, which is 26.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.44 mg

33.6%

Riboflavin

Raw Lotus Root have 0.4365823 mg of Vitamin B2 per 7 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.79 mg

4.96%

Niacin, nicotinic acid, niacinamide

Raw Lotus Root have 0.793786 mg of Vitamin B3 per 7 ounces, which is 4.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.75 mg

15%

Pantothenic acid

Raw Lotus Root have 0.748143305 mg of Vitamin B5 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.51 mg

39.4%

Pyridoxine

Raw Lotus Root have 0.51199197 mg of Vitamin B6 per 7 ounces, which is 39.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B925.8 μg

6.45%

Folates and Folic Acid

Raw Lotus Root have 25.798045 μg of Vitamin B9 per 7 ounces, which is 6.45% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Lotus Root have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C87.3 mg

97%

Ascorbic acid

Raw Lotus Root have 87.31646 mg of Vitamin C per 7 ounces, which is 97% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Lotus Root have 0 IU of Vitamin D per 7 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 Root

Calcium89.3 mg

8.93%

Raw Lotus Root have 89.300925 mg of Calcium per 7 ounces, which is 8.93% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.51 mg

56.7%

Raw Lotus Root have 0.510007505 mg of Copper per 7 ounces, which is 56.7% 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

Iron2.3 mg

28.8%

Raw Lotus Root have 2.3019794 mg of Iron per 7 ounces, which is 28.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.6 mg

11%

Raw Lotus Root have 45.642695 mg of Magnesium per 7 ounces, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.52 mg

22.5%

Raw Lotus Root have 0.517945365 mg of Manganese per 7 ounces, which is 22.5% 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

Phosphorus198 mg

28.3%

Raw Lotus Root have 198.4465 mg of Phosphorus per 7 ounces, which is 28.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1103 mg

32.5%

Raw Lotus Root have 1103.36254 mg of Potassium per 7 ounces, which is 32.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.53%

Raw Lotus Root have 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium79.4 mg

5.3%

Raw Lotus Root have 79.3786 mg of Sodium per 7 ounces, which is 5.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.77 mg

7.04%

Raw Lotus Root have 0.77394135 mg of Zinc per 7 ounces, which is 7.04% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water157 g

4.24%

Raw Lotus Root have 156.9711815 g of Water per 7 ounces, which is 4.24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Lotus Root:

7 ounces of Lotus Root has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B6.
It also has a good amount of Vitamin B5.
This vegetable has some Vitamin B3 and Vitamin B9.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Raw Lotus Root:

7 ounces of Lotus Root is an excellent source of Copper, Iron, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Magnesium and Zinc.
It also has some Selenium and Sodium.

Macronutrients in 7 ounces of Raw Lotus Root:

7 ounces of Lotus Root is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
While 7 ounces of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

Compare Raw Lotus Root with:

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

Food Info

Nutrients in 7 ounces of Lotus Root

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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