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Nutrients in 100 Calories ofLotus Seeds

Raw Lotus Seeds (Nelumbo spp.).
rawfreshwhole

Weight per 100 Calories

Lotus Seeds
112g

Raw Lotus Seeds has average energy density in comparison to other foods.

Macros Ratio

ProteinsFatsCarbs
19%
5%
76%

Vitamins

100 kcalRDA for Men 19-30 years
Lotus Seeds
Vitamin A1.12 μg
0.12%
Raw Lotus Seeds have 1.124 μg of Vitamin A per 100 Calories, which is 0.12% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.19 mg
16%
Raw Lotus Seeds have 0.192 mg of Thiamine per 100 Calories, which is 16% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.05 mg
3.46%
Raw Lotus Seeds have 0.045 mg of Vitamin B2 per 100 Calories, which is 3.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.48 mg
3%
Raw Lotus Seeds have 0.482 mg of Vitamin B3 per 100 Calories, which is 3% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.19 mg
14.5%
Raw Lotus Seeds have 0.189 mg of Vitamin B6 per 100 Calories, which is 14.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Lotus Seeds have 0 μg of Vitamin B12 per 100 Calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C0 mg
0%
Raw Lotus Seeds have 0 mg of Vitamin C per 100 Calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Lotus Seeds have 0 IU of Vitamin D per 100 Calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate31 μg
7.87%
Raw Lotus Seeds have 31.461 μg of Folate per 100 Calories, which is 7.87% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Lotus Seeds
Calcium49 mg
4.94%
Raw Lotus Seeds have 49.438 mg of Calcium per 100 Calories, which is 4.94% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.11 mg
11.8%
Raw Lotus Seeds have 0.106 mg of Copper per 100 Calories, which is 11.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron1.07 mg
13%
Raw Lotus Seeds have 1.067 mg of Iron per 100 Calories, which is 13% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium63 mg
15.7%
Raw Lotus Seeds have 62.921 mg of Magnesium per 100 Calories, which is 15.7% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.7 mg
30%
Raw Lotus Seeds have 0.698 mg of Manganese per 100 Calories, which is 30% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus189 mg
27%
Raw Lotus Seeds have 188.764 mg of Phosphorus per 100 Calories, which is 27% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium412 mg
8.77%
Raw Lotus Seeds have 412.36 mg of Potassium per 100 Calories, which is 8.77% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium
NA
No information available
Sodium1.12 mg
0.07%
Raw Lotus Seeds have 1.124 mg of Sodium per 100 Calories, which is 0.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.32 mg
2.86%
Raw Lotus Seeds have 0.315 mg of Zinc per 100 Calories, which is 2.86% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Raw Lotus Seeds:
100 Calories of Lotus Seeds has a good amount of Thiamine, Vitamin B6 and Folate. It has some Vitamin B2 and Vitamin B3. It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 Calories of Raw Lotus Seeds:
100 Calories of Lotus Seeds is an excellent source of Manganese and Phosphorus. It has a good amount of Copper, Iron, Magnesium and Potassium. It also has some Calcium and Zinc. It has no Sodium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Lotus Seeds
Fat0.6 g
0.61%
Raw Lotus Seeds have 0.596 g of Fat per 100 Calories, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein4.64 g
8.3%
Raw Lotus Seeds have 4.64 g of Protein per 100 Calories, which is 8.3% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate19 g
15%
Raw Lotus Seeds have 19.416 g of Carbohydrate per 100 Calories, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy100 kcal
3.45%
Raw Lotus Seeds have 100 kcal of Energy per 100 Calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars
NA
No information available
Fiber
NA
No information available
Cholesterol0 mg
0%
Raw Lotus Seeds have 0 mg of Cholesterol per 100 Calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.1 g
0.31%
Raw Lotus Seeds have 0.099 g of Saturated Fat per 100 Calories, which is 0.31% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.03 g
1.88%
Raw Lotus Seeds have 0.03 g of Omega 3 per 100 Calories, which is 1.88% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.32 g
1.9%
Raw Lotus Seeds have 0.32 g of Omega 6 per 100 Calories, which is 1.9% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water86.5 g
2.34%
Raw Lotus Seeds have 86.517 g of Water per 100 Calories, which is 2.34% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Raw Lotus Seeds:
100 Calories of Lotus Seeds has a good amount of Protein and Carbohydrate. While 100 Calories of product has trace amounts of Omega 3 and Omega 6, it has no Fat and Saturated Fat.