Comparing Nutrients in 1 pound Chia VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Chia	13%	54%	33%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Chia	Lotus Seeds	Recommended Dietary Allowance
Energy	76% 2204kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	144% 139g	9.2% 8.94g	97g per day for Men 19-50 years
Saturated Fat	47.2% 15g	4.68% 1.5g	32g per day for Men 19-50 years
Omega 3	5055% 81g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	28.4% 4.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	225% 292g	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	411% 156g	NA	38g per day for Men 19-50 years
Protein	134% 75g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Chia	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	234% 2.8mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	219% 2.85mg	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	55.6% 222μg	118% 472μg	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	8.06% 7.26mg	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	15% 2.27mg	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

	Chia	Lotus Seeds	Recommended Dietary Allowance
Calcium	286% 2862mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	466% 4.2mg	176% 1.6mg	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	438% 35mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	362% 1520mg	227% 953mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	457% 10.5mg	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	557% 3901mg	406% 2839mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	183% 6205mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	NA	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	1.74% 64.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Chia VS Lotus Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Chia 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 Chia vs Lotus Seeds:

• 1 pound of Chia has 5.5 times more Vitamin B3 than Lotus Seeds.
• While 1 lb of Dried Lotus Seeds contains 2.1 times more Vitamin B9 than Dried Chia Seeds.
• Both Chia and Lotus Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• Both Dried Chia Seeds as well as Dried Lotus Seeds have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Chia vs Lotus Seeds:

• 1 pound of Chia has 3.9 times more Calcium, 2.6 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus and 4.4 times more Zinc than Lotus Seeds.
• While 1 lb of Dried Lotus Seeds contains 3.4 times more Potassium than Dried Chia Seeds.
• Both Chia and Lotus Seeds contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chia has 1.5 times more Energy, 15.6 times more Fat, 10.1 times more Saturated Fat, 174.8 times more Omega 3 and 5.5 times more Omega 6 than Lotus Seeds.
• While 1 lb of Dried Lotus Seeds contains 1.5 times more Carbohydrate than Dried Chia Seeds.
• Both Chia and Lotus Seeds offer comparable quantities of Protein per one pound.