Comparing Nutrients in 1 kilogram Lotus Seeds VS Boiled Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Lotus Seeds	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	30.7% 890kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.7mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.6% 2.28mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	92% 1.2mg	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	70% 280μg	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	269% 2.42mg	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	119% 9.5mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	270% 6.2mg	207% 4.77mg	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	240% 1680mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	21% 770g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Lotus Seeds versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Lotus Seeds vs Boiled Red Kidney Beans:

• 1 kilogram of Lotus Seeds has 1.4 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.6 times more Vitamin B9 than Raw Lotus Seeds.
• Both Lotus Seeds and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• Both Raw Lotus Seeds as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Lotus Seeds vs Boiled Red Kidney Beans:

• 1 kilogram of Lotus Seeds has 1.6 times more Calcium, 1.2 times more Magnesium and 1.3 times more Manganese than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.6 times more Copper, 3.1 times more Iron and 3.8 times more Zinc than Raw Lotus Seeds.
• Both Lotus Seeds and Boiled Red Kidney Beans contain similar levels of Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 1.4 times more Energy, 6.2 times more Omega 3, 1.3 times more Carbohydrate and 2.1 times more Protein than Raw Lotus Seeds.
• 1 kilogram of Lotus Seeds provide inadequate amounts of Omega 3
• Both Raw Lotus Seeds as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.