Nutrients in 7 ounces of Lotus Seeds

Dried Lotus Seeds.

Macros Ratio

Protein Fat Carbs

18%

77%

7 oz ▼

Macro Nutrients

Lotus Seeds

Energy659 kcal

22.7%

Dried Lotus Seeds have 658.84238 kcal of Energy per 7 ounces, which is 22.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.9 g

4.03%

Dried Lotus Seeds have 3.90939605 g of Fat per 7 ounces, which is 4.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.65 g

2.05%

Dried Lotus Seeds have 0.65487345 g of Saturated Fat per 7 ounces, which is 2.05% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.7%

Dried Lotus Seeds have 0.20241543 g of Omega 3 per 7 ounces, which is 12.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.1 g

12.4%

Dried Lotus Seeds have 2.11147076 g of Omega 6 per 7 ounces, which is 12.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate128 g

98%

Dried Lotus Seeds have 127.93845855 g of Carbohydrate per 7 ounces, which is 98% 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

Protein30.6 g

54.6%

Dried Lotus Seeds have 30.58060565 g of Protein per 7 ounces, which is 54.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lotus Seeds

Vitamin A5.95 μg

0.66%

RAE, retinol activity equivalents

Dried Lotus Seeds have 5.953395 μg of Vitamin A per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.27 mg

106%

Thiamine

Dried Lotus Seeds have 1.2700576 mg of Vitamin B1 per 7 ounces, which is 106% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23%

Riboflavin

Dried Lotus Seeds have 0.29766975 mg of Vitamin B2 per 7 ounces, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.18 mg

20%

Niacin, nicotinic acid, niacinamide

Dried Lotus Seeds have 3.175144 mg of Vitamin B3 per 7 ounces, which is 20% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.7 mg

33.8%

Pantothenic acid

Dried Lotus Seeds have 1.688779715 mg of Vitamin B5 per 7 ounces, which is 33.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.25 mg

96%

Pyridoxine

Dried Lotus Seeds have 1.248228485 mg of Vitamin B6 per 7 ounces, which is 96% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9206 μg

51.6%

Folates and Folic Acid

Dried Lotus Seeds have 206.38436 μg of Vitamin B9 per 7 ounces, which is 51.6% 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 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 C0 mg

Ascorbic acid

Dried Lotus Seeds have 0 mg of Vitamin C per 7 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 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 Seeds

Calcium323 mg

32.3%

Dried Lotus Seeds have 323.467795 mg of Calcium per 7 ounces, which is 32.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.69 mg

77%

Dried Lotus Seeds have 0.69456275 mg of Copper per 7 ounces, which is 77% 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

Iron7 mg

87.6%

Dried Lotus Seeds have 7.00516145 mg of Iron per 7 ounces, which is 87.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium417 mg

99%

Dried Lotus Seeds have 416.73765 mg of Magnesium per 7 ounces, which is 99% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.6 mg

200%

Dried Lotus Seeds have 4.59998987 mg of Manganese per 7 ounces, which is 200% 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

Phosphorus1242 mg

177%

Dried Lotus Seeds have 1242.27509 mg of Phosphorus per 7 ounces, which is 177% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2715 mg

80%

Dried Lotus Seeds have 2714.74812 mg of Potassium per 7 ounces, which is 80% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium9.92 mg

0.66%

Dried Lotus Seeds have 9.922325 mg of Sodium per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19%

Dried Lotus Seeds have 2.08368825 mg of Zinc per 7 ounces, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water28 g

0.76%

Dried Lotus Seeds have 28.1000244 g of Water per 7 ounces, which is 0.76% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Dried Lotus Seeds:

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

Minerals in 7 ounces of Dried Lotus Seeds:

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

Macronutrients in 7 ounces of Dried Lotus Seeds:

7 ounces of Lotus Seeds has outstanding amounts of Carbohydrate.
It is an excellent source of Protein.
It also has a good amount of Omega 3 and Omega 6.
This nut 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 7 ounces of Lotus Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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