Comparing Nutrients in 1 pound Florida Oranges VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Florida Oranges	Lotus Seeds	Recommended Dietary Allowance
Energy	7.2% 209kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	60.3% 78.4g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	5.67% 3.18g	33.5% 18.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	58.6% 0.76mg	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	19.3% 77μg	31.8% 127μg	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	227% 204mg	0% 0mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Lotus Seeds	Recommended Dietary Allowance
Calcium	19.5% 195mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	47.4% 0.43mg	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	5.1% 0.41mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	122% 2.8mg	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	7.78% 54.4mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.7% 395g	9.44% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Florida Oranges vs Lotus Seeds:

• Raw Florida Oranges have 11 times more Vitamin A and more Vitamin C than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.7 times more Vitamin B1, 3.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges and Raw Lotus Seeds have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Raw Florida Oranges as well as Raw Lotus Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Florida Oranges vs Lotus Seeds:

• Raw Lotus Seeds contain 2.4 times more Copper, 10.6 times more Iron, 5.6 times more Magnesium, 25.9 times more Manganese, 14 times more Phosphorus, 2.2 times more Potassium and 3.5 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Raw Lotus Seeds have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Lotus Seeds contain 1.9 times more Energy, 2.5 times more Omega 3, 9.2 times more Omega 6, 1.5 times more Carbohydrate and 5.9 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Raw Lotus Seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.