Comparing Nutrients in 100 calories Oranges with Peel VS Lotus Seeds

Weight per 100 calories

• Oranges with Peel: 159g
• Lotus Seeds: 112g

Raw Lotus Seeds have 1.4 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Lotus Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Oranges with Peel	Lotus Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0.12% 1.12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.46% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	5.12% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	7.87% 31.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Lotus Seeds	Recommended Dietary Allowance
Calcium	11% 111mg	4.94% 49.4mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	11.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	13.3% 1.07mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	NA	30.3% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5% 35mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.075% 1.12mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	2.86% 0.31mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.34% 86.5g	3700g per day for Men 19-50 years

Oranges With Peel VS Lotus Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Lotus Seeds?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Lotus Seeds:

• 100 calories of Oranges with Peel have 18.4 times more Vitamin A, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin C than Lotus Seeds.
• While 100 kcal of Raw Lotus Seeds contain 1.3 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Lotus Seeds provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Lotus Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Raw Lotus Seeds have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Lotus Seeds:

• 100 calories of Oranges with Peel have 2.2 times more Calcium and 1.5 times more Water than Lotus Seeds.
• While 100 kcal of Raw Lotus Seeds contain 2.8 times more Magnesium, 5.4 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Lotus Seeds contain similar levels of Copper and Iron per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.3 times more Carbohydrate than Lotus Seeds.
• While 100 kcal of Raw Lotus Seeds contain 2.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Lotus Seeds offer comparable quantities of Energy per 100 calories.
• Both Raw Oranges with Peel as well as Raw Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.