Comparing Nutrients in 14 ounces Lotus Seeds VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Flaxseed	13%	67%	20%

Macro Nutrients

	Lotus Seeds	Flaxseed	Recommended Dietary Allowance
Energy	12% 353kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	138% 23.4g	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	88% 115g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.15g	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	0% 0g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.56g	g per day for Men 19-50 years
Fiber	NA	285% 108g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Flaxseed	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	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	86.3% 345μg	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	2.65% 2.4mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Flaxseed	Recommended Dietary Allowance
Calcium	17.5% 175mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	538% 4.84mg	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	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	428% 9.85mg	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	364% 2548mg	700mg per day for Men 19-50 years
Potassium	43% 1457mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	NA	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	8.26% 306g	0.75% 27.6g	3700g per day for Men 19-50 years

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

• Flaxseed contains 9.6 times more Vitamin B1, 4 times more Vitamin B2, 7.2 times more Vitamin B3, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lotus Seeds vs Flaxseed:

• Raw Lotus Seeds have 11.1 times more Water than Flaxseed.
• While Flaxseed contains 5.8 times more Calcium, 13 times more Copper, 6 times more Iron, 7 times more Magnesium, 4 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium, 30 times more Sodium and 15.5 times more Zinc than Raw Lotus Seeds.

Comparison of macro-nutrients per 14 ounces:

• Flaxseed contains 6 times more Energy, 79.5 times more Fat, 41.6 times more Saturated Fat, 844.9 times more Omega 3, 20.7 times more Omega 6, 1.7 times more Carbohydrate and 4.4 times more Protein than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.