Comparing Nutrients in 1 pound Flaxseed VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Flaxseed	13%	67%	20%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Flaxseed	Lotus Seeds	Recommended Dietary Allowance
Energy	83.5% 2422kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	6467% 103g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	158% 26.8g	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	101% 131g	60.3% 78.4g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	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	0% 0g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 5.2g	NA	g per day for Men 19-50 years
Fiber	326% 124g	NA	38g per day for Men 19-50 years
Protein	148% 83g	33.5% 18.7g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	621% 7.46mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	20.7% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	511% 153μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Lotus Seeds	Recommended Dietary Allowance
Calcium	116% 1157mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	615% 5.53mg	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	325% 26mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	423% 1778mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	489% 11.3mg	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	416% 2912mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	108% 3688mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	NA	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	9.44% 349g	3700g per day for Men 19-50 years

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

• Flaxseed has 9.6 times more Vitamin B1, 4 times more Vitamin B2, 7.2 times more Vitamin B3, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Lotus Seeds.
• Both Flaxseed as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Flaxseed vs Lotus Seeds:

• Flaxseed has 5.8 times more Calcium, 13 times more Copper, 6 times more Iron, 7 times more Magnesium, 4 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium, 30 times more Sodium and 15.5 times more Zinc than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 11.1 times more Water than Flaxseed.

Comparison of macro-nutrients per 1 pound:

• Flaxseed has 6 times more Energy, 79.5 times more Fat, 41.6 times more Saturated Fat, 844.9 times more Omega 3, 20.7 times more Omega 6, 1.7 times more Carbohydrate and 4.4 times more Protein than Raw Lotus Seeds.
• Both Flaxseed as well as Raw Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.