Comparing Nutrients in 14 ounces Lotus Seeds VS Mustard Oil

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Mustard Oil	0%	100%	0%

Macro Nutrients

	Lotus Seeds	Mustard Oil	Recommended Dietary Allowance
Energy	45.4% 1318kcal	121% 3509kcal	2900kcal per day for Men 19-50 years
Fat	8.06% 7.8g	409% 397g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	144% 46g	32g per day for Men 19-50 years
Omega 3	25.3% 0.4g	1463% 23.4g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	358% 61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	0% 0g	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	NA	0% 0g	38g per day for Men 19-50 years
Protein	109% 61g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Mustard Oil	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	0% 0mg	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	103% 413μg	0% 0μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Lotus Seeds	Mustard Oil	Recommended Dietary Allowance
Calcium	64.7% 647mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	0% 0mg	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	175% 14mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	198% 833mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	0% 0mg	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	355% 2485mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	160% 5429mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	0% 0mg	11mg per day for Men 19-50 years
Water	1.5% 56.2g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lotus Seeds vs Mustard Oil:

• Dried Lotus Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Mustard Oil.
• Both Dried Lotus Seeds as well as Mustard Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Lotus Seeds vs Mustard Oil:

• Dried Lotus Seeds have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and more Zinc than Mustard Oil.

Comparison of macro-nutrients per 14 ounces:

• Dried Lotus Seeds have more Carbohydrate and more Protein than Mustard Oil.
• While Mustard Oil contains 2.7 times more Energy, 50.8 times more Fat, 35.1 times more Saturated Fat, 57.8 times more Omega 3 and 14.4 times more Omega 6 than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Mustard Oil have insufficient amounts of Glucose and Sucrose in 14 oz.