Comparing Nutrients in 14 ounces Lotus Seeds VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Lotus Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	12% 353kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	36.6% 0.48mg	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	27.8% 111μg	129% 516μg	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	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17.5% 175mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	95% 0.86mg	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	47% 3.77mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	74.2% 1.7mg	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	95% 667mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	43% 1457mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	8.26% 306g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lotus Seeds vs Boiled Kidney Beans:

• Raw Lotus Seeds have 1.4 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Raw Lotus Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lotus Seeds vs Boiled Kidney Beans:

• Raw Lotus Seeds have 1.3 times more Calcium, 1.3 times more Magnesium, 1.4 times more Manganese and 1.2 times more Phosphorus than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Copper, 2.3 times more Iron and 3.6 times more Zinc than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Boiled All Types Kidney Beans have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Lotus Seeds have 2.6 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Energy, 6.3 times more Omega 3, 1.3 times more Carbohydrate and 2.1 times more Protein than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.