Comparing Nutrients in 1 pound Oranges with Peel VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Oranges with Peel	Lotus Seeds	Recommended Dietary Allowance
Energy	9.85% 286kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	60.3% 78.4g	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	53.7% 20.4g	NA	38g per day for Men 19-50 years
Protein	10.5% 5.9g	33.5% 18.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	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	17.4% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Oranges with Peel	Lotus Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10% 373g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Lotus Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Lotus Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oranges with Peel has 1.3 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin C than Lotus Seeds.
• While 1 lb of Raw Lotus Seeds contains 1.7 times more Vitamin B1 and 1.8 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Lotus Seeds provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Lotus Seeds have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Lotus Seeds have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Lotus Seeds:

• 1 pound of Oranges with Peel has 1.6 times more Calcium than Lotus Seeds.
• While 1 lb of Raw Lotus Seeds contains 1.6 times more Copper, 4 times more Magnesium, 7.6 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Lotus Seeds contain similar levels of Iron and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Lotus Seeds contains 1.4 times more Energy and 3.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Lotus Seeds offer comparable quantities of Carbohydrate per one pound.
• Both Raw Oranges with Peel as well as Raw Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6 in one pound.