Comparing Nutrients in 1 kilogram 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	114% 3320kcal	305% 8840kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.7g	1031% 1000g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	362% 116g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	3687% 59g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	902% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	496% 645g	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	275% 154g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Mustard Oil	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	533% 6.4mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	484% 6.3mg	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	260% 1040μg	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	163% 1630mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	441% 35.3mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	500% 2100mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1008% 23mg	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	894% 6260mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	402% 13680mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	0% 0mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.